Reverse Grip Tricep Pushdown
Exercise Information
- Alternative Names: Reverse tricep pushdown, reverse tricep cable pushdown
- Type: Strength
- Experience Level: Beginner
- Equipment: Cable machine, straight/EZ bar attachment
- Muscles Targeted: Triceps, shoulders, back, core
- Mechanics: Isolation
- Average Number of Sets: 3-4 with 8-10 reps each
- Variations: Single/one arm reverse grip tricep pushdown
- Alternative: One arm supinated dumbbell tricep extension
The reverse grip tricep extension is the underhand version of the basic pronated tricep extension that isolates your triceps without the help of other joints or muscle groups. It is a lightweight exercise used for specifically working the long head of your triceps. It can be performed after dips and presses, towards the end of an arm workout routine.
Reverse Grip Tricep Pushdown Exercise Information
- Alternative Names: Reverse tricep pushdown, reverse tricep cable pushdown
- Type: Strength
- Experience Level: Beginner
- Equipment: Cable machine, straight/EZ bar attachment
- Muscles Targeted: Triceps, shoulders, back, core
- Mechanics: Isolation
- Average Number of Sets: 3-4 with 8-10 reps each
- Variations: Single/one arm reverse grip tricep pushdown
- Alternative: One arm supinated dumbbell tricep extension
How to do a Reverse Grip Tricep Pushdown
Set up a straight/EZ bar attachment on the high pulley machine and grab it using a supinated, shoulder-width grip so that palms are facing up. Push the bar down toward your thighs, using your lats, until your arms are completely extended. Slowly lift the bar to your chest level and make sure to keep the upper arms still throughout the movement. Move the bar attachment back down to the initial position while contracting your triceps hard.
Tips
- Keep your chest up, squeeze your abs, and stand with a slight split stance to put yourself in the most balanced and strongest position.
- Tuck your elbows in by your sides throughout the movement.
Variation using Single Arm
It is similar to the basic reverse grip tricep pushdown but performed by grabbing a single handle with one hand at a time. It lets you better isolate your triceps and do more reps than the basic version.
Alternative Exercise
One Arm Supinated Dumbbell Tricep Extension