Demonstration video
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Get my programHow to do the reverse grip triceps pushdown
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
Description
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.
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Description
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.
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