Videos
Instructions
- Attach a straight bar to the high pulley of a cable machine.
- Grasp the bar with an underhand (supinated) grip, hands shoulder-width apart.
- Stand upright with a slight lean forward, elbows tucked close to your sides.
- Push the bar downward by extending your elbows until your arms are fully straight.
- Pause briefly at the bottom, then slowly return to the starting position with control.
Technical Tips
- Keep your elbows fixed throughout the movement.
- Avoid using your shoulders or upper body to assist.
- Focus on isolating the triceps with a full range of motion.
Breathing Tips
- Exhale as you push the bar down.
- Inhale as you return the bar to the starting position.
Medical restrictions
- Elbow tendinitis or joint pain
- Wrist strain or carpal tunnel syndrome
- Shoulder impingement or instability
The Reverse Grip Triceps Pushdown is an effective cable-based isolation exercise specifically designed to build the triceps using a supinated grip. Unlike the traditional overhand pushdown, this variation emphasizes the medial head of the triceps, helping to create a more complete and defined arm shape. Performed with a cable machine and straight bar attachment, it allows for continuous tension throughout the entire range of motion, which is crucial for muscle growth. This movement is often used by bodybuilders and strength athletes aiming to enhance arm definition and size. Additionally, the reverse grip reduces wrist strain and can be more comfortable for those with shoulder limitations, making it a popular choice for individuals seeking variety in their triceps training. Ideal for intermediate lifters, the Reverse Grip Triceps Pushdown also contributes to elbow joint stability and improved upper limb function. It fits seamlessly into upper body and arm-focused workouts, and its controlled, isolated motion makes it a valuable tool for anyone aiming to build stronger, more aesthetic arms.
What muscles do reverse grip triceps pushdowns work?
Reverse grip triceps pushdowns primarily target the triceps, especially the medial head, while also engaging the forearm flexors and stabilizing muscles of the wrist and elbow.
Is the reverse grip triceps pushdown better than the regular version?
The reverse grip triceps pushdown isn't necessarily better but offers a different angle of resistance, emphasizing the medial triceps head and potentially reducing wrist strain for some individuals.
Can beginners do reverse grip triceps pushdowns?
Yes, beginners can perform reverse grip triceps pushdowns using light weight and proper form, but it's generally recommended for intermediate lifters who have good elbow and shoulder control.
What grip should I use for reverse grip triceps pushdowns?
Use a supinated (underhand) grip, keeping your hands shoulder-width apart to maximize triceps activation and maintain proper joint alignment.
How many sets and reps should I do for reverse grip triceps pushdowns?
Aim for 3–4 sets of 10–15 reps, focusing on controlled movement and full triceps contraction for optimal hypertrophy and definition.