The One-Arm Reverse Pushdown is a great little finisher to your tricep workout.
Consider this movement a substitute or replacement for Pinwheel Curls at the end of your workout.
Don’t even think about replacing one of your main tricep exercises with this (like pushdowns, tricep extensions). This is a relatively light finishing movement.
To get a full range of motion (getting your hand out to the side at the bottom) it is much better to do these unilaterally i.e. one arm at a time.
One-Arm Reverse Pushdown
Grab the cable attachment from a high pulley with an underhand grip (palms up)
Position your elbow to the side
Now straighten/extend arm down fully i.e. don’t stop until the arm is fully locked out
A full range of motion is so important with this exercise, so raise the arm up until the forearm is as high as it gets.
Do this raising slowly under full muscular control.
Bear in mind that you’ll have to use a pretty light weight here. That’s ok since it’s only a finishing move.
It’s also ok if your elbow also comes up a little at top of the movement; in fact it’s pretty much necessary to get that full range of motion.
A higher rep range works best here. Try 14-16 reps to failure.
Add this in at the end of your next tricep day to experience the slightly different stimulation it provides.
I’ll add this exercise to the THT exercise bank as an alternative to pinwheel curls.
Have a happy Monday and a great week of THT training!
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Great exercise and looks like it will define your tris
But why are you suggesting swaping out pinwheels when they work the biceps and this works the triceps? Im sure you can do both? Might even finish the arms sesh with 1 set of both
Shannon, pinwheel curls will work the brachialis. The reverse pushdown will work the triceps primarily. But yes you could do a set of each at the end if you wish.
Reverse grip bench does similar motion.
Hi Mark i had a question for you.
your tht workouts have given me good development.
i still follow your total anabolism 2 workouts though. started following your ways after wasting time and repeatedly injuring myself with low rep workouts.
i turned a A shaped back into a good V shaped back faster in 5-6 months even though i am at a hight bf percentage.
the question i want to ask is about shoulde positionibg during back exercises.
at first i used to do one arm db rows on bench using full range of motion i.e completely letting the bell hang abd fully freeing my upper back muscles(i hope u get it..i think its called hyperextending the back though i am not sure)
anyways i reached a good weight on the dbells but my shoulders stared to pain the last month.
The pain also carried wen i did heavy cleaning for my overhead presses on barbell.
Since last 2weeks i am overhead pressing the bar directly from the squat rack.
also i have dropped the db roes and am doing the bb rows but keep my shoulders squeezed throughout the motion.
I also now keep the shoulderblades squeezed during weighted pullups.
My question is am i working the back muscles effectively?cause the pain was terrible so i started to keep my muscles squeezed as my friend advised this.
Is my pain caused by bad technique?
i also tried doin pendley rows but every time i lose the squeezing and free my shoulders i get the pain. any tips?
cause i m worried i am not working the muscles intended.
Just stumbled across your site. Very cool tips. I obviously have a lot to learn. I downloaded your T-H-T ebook, it looks great can’t wait to get stuck in.
hey, I was just curious as to what motivated you to increase the total number of sets for each body part in recent updates of THT from 6 sets to 8, and from 6 to 10 for shoulders, any specific reason for this? cheers 🙂