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Reverse Grip Triceps Pushdown

A beginner strength exercise for the triceps, done with a cable.

Reverse Grip Triceps Pushdown: starting positionReverse Grip Triceps Pushdown: finishing position
Main muscles
Triceps
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Push

How to do the Reverse Grip Triceps Pushdown

  1. Start by setting a bar attachment (straight or e-z) on a high pulley machine.
  2. Facing 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.
  3. Slowly 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.
  4. Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
  5. Repeat for the recommended amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Reverse Grip Triceps Pushdown

Questions

What muscles does the Reverse Grip Triceps Pushdown work?

Mainly the triceps.

Is the Reverse Grip Triceps Pushdown good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Reverse Grip Triceps Pushdown?

Good alternatives that train the triceps: Cable Incline Triceps Extension, Cable Lying Triceps Extension, Cable One Arm Tricep Extension or Cable Rope Overhead Triceps Extension.

How many sets and reps of the Reverse Grip Triceps Pushdown should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).