Reverse-Grip Tricep Pushdown
- Beginner
- Cable
The reverse-grip tricep pushdown is a straight-bar pushdown performed with a supinated grip. You stand facing a high pulley, take the bar palms up, tuck your elbows against your ribs and press down until the arms are almost straight. Turning the hands over cuts how much the forearms contribute and keeps the elbow tight to the side, which lets the arm travel further behind the body and load the long head of the triceps harder. Elbow position decides it: let them drift forward and the lats take over.
How to do the Reverse-Grip Tricep Pushdown
- Set a straight bar on the high pulley of a cable stack and select your weight.
- Face the machine and grip the bar palms up with your hands shoulder-width apart.
- Pull your elbows in against your ribs and hinge forward very slightly.
- Press the bar down by straightening your elbows, keeping your upper arms still.
- Stop just short of lockout and hold the bottom for a beat.
- Let the bar rise under control until your elbows are fully bent, then repeat.
Muscles worked
- Primary:
- Triceps
Why train it
- The tucked elbow lets the arm extend further behind the body than a standard pushdown.
- Emphasizes the long head of the triceps without needing an overhead position.
- The underhand grip reduces forearm involvement and eases stress on the elbow.
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.
Frequently asked questions
What muscles does the Reverse-Grip Tricep Pushdown work?
The Reverse-Grip Tricep Pushdown trains the triceps, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the triceps directly.
What equipment do I need for the Reverse-Grip Tricep Pushdown?
The Reverse-Grip Tricep Pushdown needs a cable machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Reverse-Grip Tricep Pushdown suitable for beginners?
Yes. The Reverse-Grip Tricep Pushdown is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Reverse-Grip Tricep Pushdown at home?
Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Reverse-Grip Tricep Pushdown should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.
What are good alternatives to the Reverse-Grip Tricep Pushdown?
Bench Dips, Dumbbell Decline Skullcrusher, and Machine Tricep Extension train the same primary muscles as the Reverse-Grip Tricep Pushdown. Pick whichever one matches the equipment in front of you.