Training With Shawn Rhoden - One Arm Cable Tricep Pressdown: A great way to finish off a triceps workout, by using both an over and underhand grip, you can hit the muscle from two very different angles resulting in a well rounded back of the arm. To start the exercise, grab a single arm attachment to a cable machine with an underhand grip and slowly lower the handle down by bending at the elbows. Pause at the bottom of the movement before raising the handle back up to the start position. Then switch grips to an overhand grip and complete the same action before swapping hands and completing the desired number of reps. Remember to keep the elbows close to your side to keep the tension on the triceps. Aim for 3-4 sets of 10-12 reps with each grip (20-24 reps in total) with 60-90 seconds rest in between sets. Shawn Rhoden - IFBB Pro & Nick Jones - World Bodybuilding Champion.