Reverse-Grip Triceps Pushdown
Muscles worked
Instructions
- 1Start by setting a bar attachment (straight or e-z) on a high pulley machine.
- 2Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.
- 3Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
- 4Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Reverse-Grip Triceps Pushdown
The reverse-grip triceps pushdown is a variation of the classic cable pushdown that changes the working angle of the triceps by turning the palms up. Facing the high pulley with your elbows pinned to your sides, you push the bar down by extending your forearms before controlling it back up. The underhand grip places more emphasis on the inner head of the triceps and also engages the forearms for stabilization. It's a simple isolation exercise to add at the end of an arm session to finish off the triceps with the constant tension a cable provides.
check_circleBenefits
- check_circleTargets the triceps differently thanks to the underhand grip
- check_circleAlso engages the forearms for stabilization
- check_circleConstant tension from the cable throughout the range
lightbulbExecution tips
- lightbulbKeep your elbows pinned to your sides the entire time
- lightbulbDon't let your shoulders drift forward during the push
- lightbulbSqueeze the triceps hard at the bottom
- lightbulbControl the return to keep tension on the muscle
warningCommon mistakes
- warningUsing body momentum to push the bar down
- warningLetting the elbows drift away from the torso
- warningMoving too fast and losing control on the way up
- warningLoading too heavy and breaking form
helpFrequently asked questions
How is this different from a regular overhand pushdown?expand_more
The underhand grip slightly shifts the working angle and engages the forearms a bit more.
Straight bar or EZ bar?expand_more
Both work well — pick whichever feels most comfortable on your wrists.
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