How to do a Cable Underhand Tricep Pushdown
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Cable Underhand Tricep Pushdown
Target muscles worked
Instructions for Proper Form
This variation of Cable Tricep Pushdown uses an underhand grip to place additional emphasis on the medial head of the triceps, offering a unique challenge and stimulating muscle growth. The cable machine provides constant tension throughout the movement, enhancing muscle engagement and strength development. It's an excellent exercise for refining tricep definition and increasing arm strength.
- Stand and face the cable machine with your feet roughly shoulder-width apart and a slight bend in your knees.
- Grasp the bar with both hands such that your palms are face up.
- Push the handle down while keeping your elbows locked in place at your sides.
- Tense your triceps and hold this position for a moment at the bottom of the movement.
- Slowly allow the weight to return to the starting position while maintaining tension in your triceps.
- Maintain good posture by keeping your core engaged for stability, your shoulders back, chest up and your elbows locked in place at your sides.
- You should feel this exercise in your triceps.
Weight & 1 Rep Max Calculator
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Alternatives & Variations to Cable Underhand Tricep Pushdown
1. Cable Tricep Pushdown
97.9 mSCORESWAPPED 2,937 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
2. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 1,960 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Intermediate
- Triceps
- Rope Cable
3. Cable One Arm Underhand Tricep Extension
85.4 mSCORESWAPPED 1,166 TIMESLike other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By using an underhand grip, you can more easily keep your elbows close to your sides. By performing this exercise with each side independently, you remove the risk of compensating for any weakness between sides.
- Intermediate
- Triceps
- Rope Cable
4. Cable One Arm Tricep Side Extension
85.1 mSCORESWAPPED 747 TIMESLike other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By performing this exercise one side at a time, you remove the risk of compensating for any strength discrepancies between sides. In addition, this exercises forces you to work your triceps in a different plane than many typical tricep exercises.
- Intermediate
- Triceps
- Rope Cable
5. Dumbbell Kickbacks
93.7 mSCORESWAPPED 389 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
6. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 382 TIMESDumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.
7. Single Arm High Cable Tricep Extension
82.6 mSCORESWAPPED 356 TIMESAn isolation exercise focusing on the triceps, particularly the long head, for improved arm definition. The high cable setup allows for a full stretch of the triceps muscle, enhancing the muscle development potential.
8. Seated Tricep Press
97.4 mSCORESWAPPED 351 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
9. Tricep Overhead Extension with Rope
82.8 mSCORESWAPPED 336 TIMESSimilar to other tricep extensions, this is an isolation exercise that targets the triceps. The use of a cable machine gives you more control over where the resistance is coming from, and allows for more consistent tension in your triceps than other equipment like free weights or machines. By performing the movement overhead, you ensure that you’re taking your triceps through their full range of motion by getting a good stretch as you return towards the starting position.
- Intermediate
- Triceps
- Rope Cable
10. Machine Tricep Extension
90.2 mSCORESWAPPED 291 TIMESSimilar to other tricep extensions, this variation is an isolation movement that targets the triceps. The use of a machine restricts your range of motion, and adds a ton of stability to the movement. By placing your elbows against the pad, you ensure that the movement is coming entirely from your triceps, and you aren’t accidentally recruiting additional muscle groups.