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Reverse-Grip Tricep Pushdown 5s · no sound

Reverse-Grip Tricep Pushdown

A cable pushdown taken with the palms up, keeping the elbows tucked so the triceps extend the arm through a long range.

Primary muscle
Triceps
Equipment
Cable Machine
Difficulty
Beginner
Movement
Isolation, Push
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How to do it

  1. Set a straight bar on the high pulley of a cable stack and select your weight.
  2. Face the machine and grip the bar palms up with your hands shoulder-width apart.
  3. Pull your elbows in against your ribs and hinge forward very slightly.
  4. Press the bar down by straightening your elbows, keeping your upper arms still.
  5. Stop just short of lockout and hold the bottom for a beat.
  6. Let the bar rise under control until your elbows are fully bent, then repeat.

Common mistakes

  • Letting the elbows travel forward, which hands the work to the lats and shortens the triceps range.
  • Locking the elbows hard at the bottom, which drops tension and stresses the joint.
  • Leaning the whole torso into the bar, so bodyweight rather than the triceps moves the stack.
  • Gripping too wide, which twists the wrists uncomfortably under a palms-up hold.

Muscles worked

Primary
Triceps

Same movement, other equipment

Single-Arm Tricep Extension Beginner Single-Arm Tricep Extension Triceps Dumbbell JM Press Advanced JM Press Triceps Barbell

Similar exercises

Single-Arm Overhead Cable Extension Beginner Single-Arm Overhead Cable Extension Triceps Cable Machine Cable Bar Pushdown Beginner Cable Bar Pushdown Triceps Cable Machine Cable Overhead Straight Bar Extensions Beginner Cable Overhead Straight Bar Extensions Triceps Cable Machine Cable Rope Overhead Tricep Extension Beginner Cable Rope Overhead Tricep Extension Triceps Cable Machine Cable Rope Pushdown Beginner Cable Rope Pushdown Triceps Cable Machine

Good to know

What muscles does the Reverse-Grip Tricep Pushdown work?
Mainly the triceps.
What equipment do you need for the Reverse-Grip Tricep Pushdown?
It uses a cable machine. Without it, the Single-Arm Tricep Extension and the JM Press train the same muscles the same way.
Is the Reverse-Grip Tricep Pushdown good for beginners?
GymVim rates it beginner.

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