Triceps push down with reverse grip and one arm with cable
The standing one arm triceps extension with cable is a targeted exercise that isolates the triceps for maximal muscle development. Key benefits include enhanced arm strength and improved muscle definition. By focusing on one arm at a time, it allows for balanced muscle development and correction of any asymmetries. The primary muscles activated are the triceps brachii, with secondary engagement of the core for stabilization. Athletes profit from this exercise as it enhances upper body power, crucial for sports requiring strong arm movements such as tennis, basketball, and swimming.
| Primary muscle group: | Arms |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
17kg
Avg. weight
37lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Stand next to a high cable pulley. Grasp one handle with an underhand / reverse grip. Hold your elbow close to your body.
- 2Exhale as you extend your elbow and push the handle down until your arm is almost fully extended. Your elbow must be fixated to the side of your body during the exercise.
- 3Inhale as you return to the starting position.
- 4You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- 5Repeat the exercise with the other arm.
Tips & Tricks
Proper Grip: Ensure you use an underhand (supinated) grip on the handle. This grip allows you to engage your triceps effectively while reducing stress on your shoulders and wrists.
Elbow Position: Keep your elbow pinned to your side throughout the movement. This ensures that the triceps are isolated and doing the work, rather than allowing other muscles to assist.
Full Range of Motion: Extend your arm fully at the bottom of the movement. This full extension will maximize triceps activation and improve your results.
Control the Movement: Perform the exercise with a controlled tempo. Avoid using momentum. This means slowly lowering the weight back up to the starting position; the eccentric part of the lift is just as important as the concentric.
Adjust Weights Appropriately: Choose a weight that allows you to perform the exercise with proper form. If you find yourself cheating or using other muscles to complete the movement, lower the weight.
Breathing: Exhale as you push down and extend your arm, and inhale as you return to the starting position. Proper breathing patterns help stabilize your core and maintain focus.
Body Position: Stand upright with a slight bend in your knees and a slight forward lean, which aids in maintaining balance and better targeting of the triceps.
Flex at the Bottom: At full extension, briefly flex your triceps for an added peak contraction before slowly releasing the weight back up.
Avoid Overextension: Do not allow your shoulder to roll forward or overextend your elbows at the end of the movement. This can cause unnecessary strain and potential injury.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
