Cable Standing One Arm Tricep Pushdown (Overhand Grip)

Cable Standing One Arm Tricep Pushdown (Overhand Grip)

The Cable Standing One Arm Tricep Pushdown (Overhand Grip) is a powerful exercise that targets and strengthens the triceps muscles, which are located on the back of your upper arms. This exercise is performed using a cable machine and a single attachment. By using an overhand grip, you specifically engage the long head of the triceps, which helps add definition and strength to the back of your arms. This exercise also works the stabilizing muscles in your core and upper back, enhancing overall stability and posture. The standing position optimizes the activation of your core muscles, requiring them to work harder to maintain balance and stability throughout the movement. This compound exercise not only isolates the triceps but also engages multiple muscle groups, making it a time-efficient option to incorporate into your workout routine. Including the Cable Standing One Arm Tricep Pushdown (Overhand Grip) in your workout can lead to increased arm strength, improved muscular endurance, and enhanced upper body definition. Remember to maintain proper form throughout the exercise, utilizing a weight that challenges you while still allowing for proper execution. As you progress, gradually increase the weight to continue challenging your muscles and stimulating growth. If you're unsure about the correct form or how to properly adjust the cable machine, consult with a fitness professional to learn the exercise safely and effectively. By regularly incorporating this exercise into your routine, you can achieve stronger, more sculpted triceps.


  • Start by attaching a single handle to a cable machine at chest height.
  • Stand with your feet shoulder-width apart, facing the cable machine.
  • Grasp the handle with an overhand grip using one hand.
  • Keep your elbow close to your body and position your upper arm parallel to the floor.
  • Maintaining a straight back and engaged core, exhale and extend the arm downward until your elbow is fully extended.
  • Pause for a moment at the bottom of the movement.
  • Inhale as you slowly return to the starting position, maintaining control throughout the motion.
  • Repeat for the desired number of repetitions, then switch arms and perform with the opposite hand.

Tips & Tricks

  • Maintain proper form throughout the exercise to engage the triceps effectively.
  • Focus on squeezing the triceps at the bottom of the movement to maximize muscle activation.
  • Start with a lighter weight to get accustomed to the movement and gradually increase the resistance as you get stronger.
  • Ensure a controlled and deliberate movement both when extending and releasing the weight for optimal results.
  • Incorporate both overhand and underhand grips to target different areas of the triceps.
  • Avoid using momentum or swinging the weight, as it reduces the effectiveness of the exercise.
  • Don't forget to breathe properly during the exercise to maintain oxygen flow to the muscles.
  • Keep your shoulders relaxed and maintain stability by engaging your core muscles.
  • Listen to your body and avoid overloading the triceps with excessive weight, as it can lead to injury.
  • Consider incorporating variations of this exercise, such as using a rope attachment or performing with both arms, to add variety and challenge your muscles.


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