Cable Standing One Arm Tricep Pushdown (Overhand Grip)

How to do the Cable Standing One Arm Tricep Pushdown (Overhand Grip)

1. 1Attach a single handle to the high pulley of a cable machine and set the cable above head height.
2. 2Stand facing the machine, take the handle in one hand with an overhand (palm-down) grip, and step back slightly so the cable stays taut.
3. 3Pin your working elbow close to your side and keep your torso upright with your core braced and feet shoulder-width apart.
4. 4Keeping the upper arm still, extend your elbow to push the handle down until your arm is fully straight and your triceps are fully contracted.
5. 5Pause briefly at the bottom, squeezing the triceps without leaning into the movement.
6. 6Let the handle rise under control back to the start position, keeping tension on the triceps and your elbow fixed.
7. 7Complete all reps on one arm, then switch the handle to the other hand and repeat.
8. 8Return the weight to the stack under control once both arms are done.

Form tips

• Keep your working elbow tucked against your torso the whole set so the movement comes only from your forearm rotating around the elbow.
• Use a weight light enough to fully straighten the arm and squeeze the triceps at the bottom rather than swinging heavier loads.
• Hold your free hand on your hip or the machine frame to stay stable and resist twisting your torso.
• Control the upward (eccentric) phase rather than letting the cable snap your arm back up, to keep tension on the triceps.

Common mistakes

• Letting the elbow drift forward or flare away from the body, which turns the move into a shoulder push and takes load off the triceps.
• Leaning your bodyweight onto the handle to force the weight down, which cheats the rep and reduces triceps tension.
• Stopping short of full elbow extension, missing the peak contraction where the triceps work hardest.
• Twisting or rotating the torso toward the working side to gain leverage, which compromises form and balance.

Frequently asked questions