VARIATIONS
Reverse Grip Cable Triceps Pushdown
Underhand grip pushes a cable bar down
This isolation movement targets the triceps brachii, with specific emphasis on the medial head due to the supinated grip. It builds locking-out strength and arm definition using constant cable tension.
HOW TO DO IT
- Attach a straight or EZ bar to a high pulley.
- Grasp the bar with an underhand grip at shoulder width.
- Pin your elbows tightly against your ribcage.
- Push the bar down until your arms are fully extended.
- Squeeze your triceps hard at the bottom of the movement.
- Slowly return the bar to chest level under control.
COMMON MISTAKES
- Allowing elbows to flare out away from the body.
- Using body weight to drive the bar down instead of arms.
- Bending the wrists inward at the bottom of the rep.
- Raising the shoulders toward the ears during extension.
TIPS
- Keep your wrists straight to avoid unnecessary strain.
- Imagine screwing your hands outward to engage the triceps harder.
- Prevent your shoulders from rolling forward during the push.
SAFETY
- Avoid hyperextending the elbow joint at the bottom of the movement.
DETAILS
- Muscles
- Triceps
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Triceps pushdown
- Handle
- Straight bar
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Grip width
- Shoulder-width
- Body position
- Standing
- Pulley height
- High
SIMILAR EXERCISES
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