Reverse Grip Triceps Pushdown 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Grip Triceps Pushdown is an isolation cable machine exercise primarily targeting the triceps, with secondary engagement of the forearms due to the underhand grip. By using a reverse (supinated) grip on a straight or EZ-bar attachment, this variation emphasizes the medial head of the triceps, helping to build definition and strength in the upper arms. The exercise involves extending the elbows to push the bar downward while keeping the upper arms stationary and close to the torso. The reverse grip not only shifts the focus slightly within the triceps but also activates the wrist extensors, making it a valuable addition for refining arm detail and improving grip stability.
How to Perform
Set Up the Cable Machine
Attach a straight bar (or EZ-bar) to the high pulley of a cable machine. Adjust the weight to a manageable load that allows you to perform the exercise with proper form.
Grip the Bar with a Supinated (Underhand) Grip
Stand facing the machine. Reach up and grab the bar with both hands using a reverse (underhand) grip—palms facing up, about shoulder-width apart.
Position Your Body Correctly
Step back slightly from the machine so the cable is taut. Stand tall with your feet shoulder-width apart. Keep a slight bend in your knees and your chest up. Pull your shoulders back and engage your core.
Tuck Your Elbows Close to Your Sides
Your upper arms should stay tight to your torso throughout the movement. Only your forearms should move during the pushdown.
Start the Movement
Exhale and press the bar downward by extending your elbows. Focus on using your triceps to control the movement. Keep your wrists straight and avoid swinging your body.
Fully Extend Your Arms
Push the bar all the way down until your arms are fully extended, but do not lock out your elbows aggressively. You should feel a strong contraction in your triceps at the bottom.
Pause Briefly at the Bottom
Hold the contraction for a second to maximize muscle engagement, keeping your arms straight and the cable taut.
Return to the Starting Position
Slowly allow the bar to rise back up in a controlled motion by bending your elbows. Stop when your forearms are about parallel to the ground—don’t let the weight stack slam down.
Repeat for the Desired Repetitions
Perform the recommended number of reps while maintaining strict form. Typical rep ranges are 10–15 for hypertrophy or 8–10 for strength-focused sets.
★ 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
Use a lighter weight than standard pushdowns to maintain control with the underhand grip.
Keep your elbows pinned to your sides to isolate the triceps effectively.
Avoid flaring your elbows outward—this reduces triceps activation.
Focus on squeezing your triceps at the bottom of each rep for maximum contraction.
Keep your wrists straight throughout the movement to avoid strain and maintain proper form.
Perform the movement slowly and with control—don’t let the weight snap back up.
Engage your core to prevent leaning forward or using body momentum.
Use a full range of motion: extend fully at the bottom and return to just above 90 degrees at the top.
Breathe out as you push the bar down, and inhale as you return to the starting position.
Use this variation at the end of your triceps workout for a focused burn on the medial head.
How Not to Perform
Don’t let your elbows drift away from your sides – this shifts the load off the triceps and reduces effectiveness.
Avoid using momentum or swinging your body – keep the movement controlled to isolate the triceps.
Don’t grip the bar too wide or too narrow – use a shoulder-width grip to maintain natural wrist and elbow alignment.
Never lock out your elbows harshly at the bottom – it can strain the joints; instead, extend fully with control.
Don’t lean too far forward or backward – maintain an upright, neutral posture to avoid back strain and shifting emphasis.
Avoid fast, jerky movements – rushing the reps reduces muscle engagement and increases injury risk.
Don’t let your wrists bend or curl – keep them neutral to prevent wrist pain and keep tension on the triceps.
Don’t release tension at the top of the movement – always keep the cable taut and under control.
Avoid selecting a weight that’s too heavy – it encourages cheating and reduces triceps isolation.
Don’t ignore your breathing – holding your breath can increase pressure and reduce stability; exhale on the push, inhale on the return.
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.
