WhatWorksWhat.
Triceps

Single-arm Reverse Pushdown

Medial-head burn - the small wedge of triceps closest to the elbow.

Complexity · Lowhypertrophybeginner+Cable machine
  • Triceps
  • Triceps - Inner triceps
  • Long-head triceps
  • Outer triceps
  • Inner triceps

PrimarySecondary

What it hits

Parts of the target muscle.

  • Long-head triceps

    Not hit

    Crosses the shoulder - hit best with arms overhead.

  • Outer triceps

    Not hit

    Lateral head - hit hardest with pronated pushdown.

  • Inner triceps

    Hit

    Medial head workhorse - always involved, peaks at lockout.

The movement

Get it right, not roughly right.

Optimal form

7:06· Jeff Nippard

How To Build Huge Triceps with Optimal Training Technique

Top (~90°)

Lockout

D-handle, underhand grip, elbow pinned to ribs. Push down, finish with the palm facing forward. Lower over 2s back to 90°.

Common mistakes

  • Letting the elbow flare out as you push.
  • Twisting the torso to add force.

Where you should feel it

Medial-head burn - the small wedge of triceps closest to the elbow.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains triceps. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Pronated single-arm pushdown

    Overhand grip.

    90% on target

    On target

    Lateral head.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Overhead Triceps Stretch

    Reach one arm overhead and bend the elbow so the hand drops behind the head. Use the other hand to gently press the elbow back. 30s per side.

    TricepsLats

  • Behind-the-back Triceps Stretch

    One arm reaches behind the back from above, the other behind from below. Try to clasp the hands - or use a towel between if you can't. 30s per side.

    Triceps