Reverse Grip Pushdown
Overview
How to do it
- 1
Setup and Starting Position
- Clip a straight bar or EZ-bar onto a high pulley cable machine.
- Choose a load that lets you move with control.
- Face the machine and take an underhand (supinated) grip on the bar, with your hands about shoulder-width apart.
- Step back a little, keep a neutral spine, and maintain a slight bend in your knees.
- Keep your elbows close to your torso and brace your core.
- 2
Execution
- Drive the bar downward by extending your elbows, while keeping your upper arms still.
- Lower the bar until your arms are fully extended, and squeeze your triceps at the bottom.
- Bring the bar back up slowly to the starting position, controlling the resistance.
- Perform 3 to 4 sets of 10 to 12 reps with proper form.
Form tips & common mistakes
to maximize triceps activation.
to avoid swinging or using momentum.
to maintain stability throughout the movement.
at the bottom of the movement.
to maintain balance and proper posture.
Benefits
Targets the Medial Head of the Triceps: The underhand grip shifts emphasis to the medial head, improving overall triceps definition.
Enhances Arm Strength and Endurance: This movement helps build strength for pressing exercises such as the bench press and overhead press.
Reduces Wrist Strain: The supinated grip is often more comfortable on the wrists, making it a joint-friendly option.
Improves Muscle Imbalances: The reverse grip pushdown helps correct strength imbalances between different parts of the triceps.
Engages the Forearms: The underhand grip activates the forearms, improving grip strength and control.
Muscles worked
Triceps
