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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Reverse-Grip Cable Pushdown
TricepsIntermediate

Reverse-Grip Cable Pushdown

A cable pushdown using an underhand grip on a straight or EZ bar, a triceps isolation variation that also challenges grip and wrist control.

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Primary muscles

  • Triceps

Secondary muscles

  • Forearm Extensors
Sets
3
Reps
10–15
Rest
45–90s

How to perform

Reverse-Grip Cable Pushdown movement

Main muscles working (thicker lines)

Starting position

Attach a straight or EZ bar to a high pulley, grip it underhand at shoulder width and stand tall with elbows at your sides.

  1. 1

    Start with forearms about parallel to the floor.

  2. 2

    Extend the elbows to push the bar down to the thighs.

  3. 3

    Squeeze the triceps at full extension.

  4. 4

    Return under control.

Breathing: Exhale as you push down, inhale as the bar rises.

Coaching tips

  • Wrists neutral

  • Elbows pinned

  • Lighter than regular pushdowns

Common mistakes

  • Bending the wrists back

  • Going too heavy

  • Elbows drifting forward

Safety notes

  • Use a lighter load than overhand pushdowns to keep the wrists in a neutral line.

Details

Body parts
Arms · Upper Body
Equipment
Cable
Movement
Isolation · Extension
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Cable Triceps PushdownBeginner→
  • Single-Arm Reverse-Grip Cable PushdownBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.