Cable Reverse-Grip Pushdown 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Reverse-Grip Pushdown is an isolation exercise that primarily targets the triceps, with a secondary emphasis on the forearms due to the underhand grip used during execution. Performed using a cable machine, this movement involves pushing the bar downward by extending the elbows while maintaining a reverse (supinated) grip. This grip variation helps isolate the medial head of the triceps more effectively and engages the forearm muscles for grip stabilization. The exercise is ideal for enhancing arm definition and strength, and it's commonly included in upper-body or arm-focused training routines for both beginners and advanced lifters.
How to Perform
Set Your Stance
Stand upright with a slight bend in your knees and place your feet about shoulder-width apart. Grip the bar with your palms facing up (supinated grip), and position your hands slightly closer than shoulder-width. Keep your chest lifted and your core gently braced.
Position Your Arms
Bring your elbows in close to your sides and lock them in place. This is crucial for keeping the tension on the triceps throughout the movement. Avoid letting your elbows flare out.
Initiate the Movement
Push the bar downward in a controlled motion by extending your elbows, not your shoulders. Focus on driving the movement with your triceps until your arms are fully straight and the bar is close to your thighs.
Squeeze and Pause
At the bottom of the movement, pause briefly and contract your triceps. This pause intensifies the activation and helps improve mind-muscle connection.
Controlled Return
Slowly let the bar rise back up until your forearms are nearly parallel to the ground. Be sure to maintain control—don’t let the weight stack slam or rest between reps.
Repeat with Focus
Perform your chosen number of repetitions while keeping your upper arms locked in place throughout the set. Your shoulders should remain stable, and the only movement should come from your forearms extending and returning.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Hand Placement and Elbow Alignment
Grab the bar using an underhand grip (palms facing up), making sure your hands are set just inside shoulder width. Tuck your elbows in tight against your torso, forming a roughly 90-degree bend at the start. Keep them locked in place to avoid placing unwanted strain on the shoulders.
Stabilize Your Posture
Stand with a firm, balanced stance—feet shoulder-width apart, knees slightly bent, and core gently engaged. Maintain a straight back and avoid leaning forward or backward as you move.
Initiate the Downward Motion
Begin the exercise by extending your arms downward, pressing the bar toward your thighs. Focus on moving only your forearms while keeping your upper arms completely still throughout the entire range of motion.
Avoid Momentum
Perform the movement with slow, controlled effort—don’t let your body swing or use momentum to push the weight down. Doing so can reduce muscle activation and increase the risk of injury.
Reach Full Extension
At the bottom of the rep, extend your arms completely but without locking out your elbows too aggressively. This ensures that your triceps are doing the work without overloading the joints.
Return with Control
Slowly guide the bar back up to the starting position, allowing your forearms to rise while keeping your elbows glued to your sides. Avoid letting the weight stack touch or rest between reps to maintain continuous tension.
How Not to Perform
Avoid Flaring Elbows
Don’t let your elbows drift away from your body. Flaring your elbows out can place unnecessary strain on your shoulders and reduce the focus on the triceps. Always keep your elbows tucked close to your sides to target the triceps effectively.
Don’t Use Momentum
Resist the urge to rely on body momentum or swing the weight down. This can lead to sloppy form and reduce muscle activation. Instead, move the weight in a controlled, steady motion to maximize triceps engagement.
Avoid Overextending the Wrists
Don't bend your wrists too much as you perform the exercise. Overextending them can lead to unnecessary strain and discomfort in your forearms and wrists. Keep your wrists neutral, with your palms facing up, to maintain better control.
Don’t Use Too Much Weight
Lifting a weight that’s too heavy can cause you to lose control of the movement, potentially leading to injury. Start with a manageable weight and focus on form. Only increase the weight once you’ve mastered the movement.
Don’t Let the Weights Touch
Avoid letting the weight stack touch between repetitions. This causes a momentary rest and reduces muscle tension, diminishing the effectiveness of the exercise. Always keep tension on your triceps by preventing the weights from resting.
Don’t Engage Your Shoulders
Keep your shoulders stable and relaxed throughout the movement. Allowing your shoulders to shrug or rise can take the focus off your triceps. Keep your upper arms stationary and focus the movement on your forearms.
Avoid Rushing Through Reps
Don't rush the reps in an attempt to complete more. Moving too quickly can reduce muscle activation and increase the risk of injury. Perform each rep slowly and with control, focusing on the muscle contraction at both the top and bottom of the movement.
Don’t Lean Forward or Backward
Avoid leaning too far forward or backward during the exercise. This misalignment can shift the focus away from the triceps and place unnecessary stress on your back. Stay upright with a solid stance to ensure proper form and alignment.
Don’t Overstretch the Elbows
While it’s important to fully extend your arms at the bottom, don’t lock your elbows completely. Overextending can cause joint discomfort and decrease muscle engagement. Stop just short of locking out for maximum effectiveness.
Don’t Use Your Chest or Upper Body for Assistance
Make sure the movement stays isolated to the arms. Using your chest or upper body to assist in the pushdown will take the work off the triceps and waste energy. Keep the motion focused on your forearms and triceps for optimal results.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
