Unilateral Reverse Pushdowns


Unilateral reverse pushdowns are similar to reverse pushdowns except you are completing the movement one arm at a time. Attach a stirrup handle (the handle in the shape of a "D") to the cable machine for this exercise. Keep your back straight and your body still throughout the entire range of motion. Your elbow should be fixed to your side and the only part of your body that should be moving is your working arm as you fully extend your triceps.


Once you have lowered your hand past your waist, pause, then slowly bring your arm back up to the starting position.

Tips

* Although this movement is simply a one-handed version of reverse pushdowns, the unilateral variation does not work your triceps in exactly the same way. While standard reverse pushdowns are effective at isolating the medial head of the triceps, the one-handed version mainly uses the long head. This is an important distinction between the two similar movements that you should be familiar with when trying to train all parts of your triceps.


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