Side One Arm Reverse Pushdown
Overview
How to do it
- 1
Set up beside the cable machine so your left shoulder lines up with it.
- 2
Take the handle in your right hand with your palm up in a supinated grip, and hold your arm so it forms a 90-degree angle in front of your body. Use this as the starting position.
- 3
Place your feet about shoulder-width apart and soften your knees. Stay steady.
- 4
Tighten your core to stay stable, and keep your torso tall for the entire movement.
- 5
Breathe out, then drive your right arm straight down and press the handle toward the floor.
- 6
At the bottom, squeeze your triceps hard while staying in control.
- 7
Breathe in as you guide the handle back to the start. Resist the pull of the weight and keep the motion smooth.
- 8
Complete the target number of repetitions on one arm, then switch to the other arm.
Benefits
This exercise mainly trains the triceps brachii, the muscle group that extends the elbow joint. Working one arm at a time lets you focus on the triceps, helping build size and definition.
Training one arm at a time helps you spot and correct strength differences between sides. Each arm works on its own, which can help limit muscle asymmetry and lower injury risk.
The cable machine keeps tension on the muscle through the full range of motion, unlike some free weight exercises where tension may drop at certain points. That creates a steady, effective contraction throughout the movement.
A supinated grip may increase forearm muscle involvement, supporting grip strength and forearm development.
Keeping a stable stance and bracing your core during the exercise can improve core stability and balance. That may carry over to daily tasks and other lifts.
Muscles worked
Triceps
