Reverse Grip Triceps Pushdown
How to do the Reverse Grip Triceps Pushdown
- 1
Start by setting a bar attachment (straight or e-z) on a high pulley machine.
- 2
Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.
- 3
Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
- 4
Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
- 5
Repeat for the recommended amount of repetitions.
How to program the Reverse Grip Triceps Pushdown
Sets and reps
As an isolation movement, the Reverse Grip Triceps Pushdown is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Reverse Grip Triceps Pushdown is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Reverse Grip Triceps Pushdown into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Reverse Grip Triceps Pushdown work?
The Reverse Grip Triceps Pushdown primarily targets the Triceps.
What equipment do I need for the Reverse Grip Triceps Pushdown?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Reverse Grip Triceps Pushdown should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
