If you want to add definition and shape to your arms, training the triceps should be high on your list. And although most lifters gravitate to well-known choices like rope pushdowns or skull crushers, the single-arm reverse grip cable pushdown provides a different angle — literally — to help complete your training. 

Single-Arm Reverse Grip Cable Triceps Extension, this underhand variation isn’t just a cosmetic switch; it puts your arm and wrist in a position that isolates the long head of the triceps more effectively and expands the range of motion, which makes this a clever, precision movement. Using a supinated grip (palm up) and working one arm at a time, you will gain greater control, improved symmetry, and better overall muscle recruitment.

Let’s break down why this underrated gem deserves a spot in your next arm day, and how to master it for maximum results.

How to perform the Single-Arm Reverse Grip Cable Triceps Extension (Video):

Single-Arm Reverse Grip Cable Triceps Extension: How To

1. Attach a single D-handle to a high pulley on the cable machine.
   
2. Stand facing the stack with your feet hip-width apart.
   
3. Grip the handle underhand (palm facing up) with your working arm. Keep your elbow close to your torso, tucked in but relaxed.
   
4. Begin with your forearm bent at roughly 90 degrees.
   
5. Press the handle downward by extending your elbow, straightening your arm fully without letting the shoulder roll forward.
   
6. Squeeze your triceps at the bottom of the movement, then return under control to the starting position.
   
7. Perform the motion in a smooth, controlled rhythm — no jerking or swinging — to avoid recruiting momentum and taking tension off the triceps. Consistency in your range of motion is crucial to making gains with this exercise over time.
   

Why Use the Supinated Grip?

This reverse-grip variation of the cable tricep pushdown places more of the load on the triceps’ long head, which is the biggest part of the muscle. It also promotes a smoother, more joint-friendly movement, making it a fantastic choice for someone suffering from elbow discomfort using traditional overhand grips. Plus, the underhand position intuitively maintains your elbow tight to your side, allowing for better form and isolation.

Single-Arm Reverse Grip Triceps Pushdown: Benefits

• Greater Long Head Activation: The long head of the triceps is more difficult to target through traditional exercises, but the underhand grip allows it to be under tension for an extended period of time throughout the contraction phase. 
• Correcting Muscle Imbalances: The unilateral nature of this exercise helps you to recognize and then correct strength or coordination imbalances by isolating one side at a time. This improves muscular symmetry and also lowers the risk of overcompensation, such as when doing compound pressing lifts. 
• Enhanced Joint Comfort: For those who experience stress on their wrists or elbows when performing regular pushdowns, the reverse grip presents a more natural wrist angle and follows a smoother range of motion. 
• Precision Over Load: This exercise caters to technique and control rather than pounding away at heavy weights. It’s a fine candidate for accessory work to deliver quality contraction and localized hypertrophy.

When to Use the Single-Arm Reverse Grip Triceps Pushdown

1.  As an Isolation Move Post-Compound Work
   After your heavy bench or overhead pressing, this move works well as a burnout to zero in on the triceps without taxing the shoulders or chest further.
2. To Improve Muscle Symmetry
   If you notice one arm tricep has more size or definition or is stronger than the other, reverse grip single-arm pushdowns allow you to directly address the lagging side.
3. When You Need Joint-Friendly Options
   Older lifters or those coming back from joint issues may find this version more forgiving than the standard version of a cable extension, thanks to its ergonomic grip.

Expert Training Tips

• Lock the Elbow:
  When performing the movement, keep your upper arm stable. The motion should be driven solely by the elbow joint — if your shoulder begins to move, lower the weight and reset your form.
  
• Use a Light-to-Moderate Load:
  The aim is precise muscle engagement, not raw power. Select a weight that can be controlled strictly through a full range of motion.
  
• Pause and Squeeze:
  Pause at the bottom briefly and squeeze your triceps before going back up. That pause adds intensity and increases time under tension.
  
• Keep Wrists Straight:
  Do not flex your wrists at the bottom of the pushdown. Keep your wrist firm and neutral.
  

Wrap-Up: Why This Move Matters

The single-arm reverse grip cable triceps pushdown rewards control, meticulous attention to detail, and consistency. So whether you’re correcting imbalances, targeting aesthetic detail, or simply seeking a new way to sculpt your triceps, this variation delivers. 

Add it to your bigger lifts, concentrate on solid reps, and you’ll start to see improvements in how your triceps appear, function, and develop.