Single-Arm Reverse-Grip Cable Push-Down 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Reverse-Grip Cable Push-Down is an effective isolation exercise primarily targeting the triceps with a secondary focus on the forearms. Using a cable machine, the exercise involves gripping the cable with a reverse (supinated) grip, allowing for a deeper engagement of the triceps, especially the long head. By performing the movement with one arm at a time, it helps improve muscle symmetry and enhances forearm strength due to the grip required to hold the cable. This exercise is excellent for building triceps definition and strength while also providing benefits for the forearms, making it a great addition to any triceps-focused workout routine.
How to Perform
Set up the cable machine: Attach a rope handle or a single-bar attachment to the high pulley on the cable machine. Adjust the weight to a manageable level to ensure proper form throughout the exercise.
Select your stance: Stand facing the machine with your feet shoulder-width apart for stability. Grasp the handle or bar with one hand using a reverse (supinated) grip, meaning your palm should be facing up toward the ceiling.
Position your body: Slightly bend your knees for better balance and place your free hand on your hip or hold onto the machine for support. Keep your torso upright and engage your core to maintain a stable posture.
Begin the movement: Pull the handle towards your body to slightly retract the cable, ensuring your elbow is by your side. The starting position should be with your elbow bent around 90 degrees.
Press down: With control, push the cable downward by straightening your arm. Focus on keeping your elbow fixed in place as you extend your arm. This is the key action that works the triceps. Be sure to fully extend your arm at the bottom of the movement but avoid locking your elbow.
Control the ascent: Slowly allow the cable to return to the starting position by bending your arm back to the 90-degree angle, maintaining control of the weight. Resist the pull of the cable to maximize muscle engagement, particularly in the triceps.
Repeat the motion: Perform the desired number of reps, ensuring each push is deliberate and controlled. Focus on squeezing the triceps at the bottom of the movement to get the most benefit from the exercise.
Switch arms: After completing the set with one arm, switch to the opposite arm and repeat the steps for the same number of reps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Use a cable machine with a rope or single-bar attachment.
Grip the handle with one hand using a reverse (supinated) grip.
Keep your feet shoulder-width apart for stability.
Start with your elbow bent at around 90 degrees by your side.
Push the cable down by straightening your arm, focusing on your triceps.
Keep your elbow fixed at your side throughout the movement.
Fully extend your arm at the bottom but avoid locking your elbow.
Slowly return to the starting position with control, resisting the cable's pull.
Engage your core to maintain an upright posture and balance.
Perform the movement slowly and deliberately for maximum muscle activation.
How Not to Perform
Do not use too much weight: Avoid selecting a weight that’s too heavy, as this can compromise your form and increase the risk of injury. If you find yourself jerking the handle or using momentum, reduce the weight.
Do not swing your body: Don’t use your torso or legs to assist in pushing the weight down. Swinging or using body movement wastes energy and takes the focus away from your triceps. Maintain a stable, upright posture with minimal body movement.
Do not lock your elbow: When you reach the bottom of the movement, do not fully lock your elbow. This can put unnecessary stress on the joint and take the tension off the triceps. Stop just short of locking your elbow to keep constant tension on the triceps.
Do not allow your elbow to move: Do not let your elbow flare out or shift away from your side. The movement should isolate the triceps, and any change in elbow position shifts the focus away from the target muscle and may lead to shoulder strain.
Do not neglect your wrist: Avoid bending or twisting your wrist during the movement. Keep your wrist straight and aligned with your forearm to prevent unnecessary strain on the forearms and maintain the focus on the triceps.
Do not rush the reps: Avoid performing the exercise too quickly. Rushing can lead to improper form, reduced muscle engagement, and potential injury. Perform each rep in a slow and controlled manner to maximize the contraction and activation of the triceps.
Do not overlook the return phase: Do not allow the cable to snap back quickly. Control the ascent and resist the pull of the cable as it returns to the starting position. This ensures that the triceps stay engaged throughout the entire movement.
Do not overextend your arm: Do not push your arm too far past full extension. Hyperextension can put stress on your elbow joint. Keep the movement controlled, focusing on the triceps without overextending.
Do not forget to engage your core: Avoid neglecting your core stability. Not engaging your core can lead to poor posture and potential back strain. Keep your core tight to help maintain a stable posture and reduce the risk of injury.
Do not perform the exercise with poor posture: Do not round your back or lean forward excessively. Maintaining a neutral spine and upright posture is crucial for targeting the triceps correctly and avoiding unnecessary strain on your lower back.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
