Reverse-Grip Triceps Pushdown: how to do it right
In short: Cable extension with a supinated grip (palms up) that isolates the triceps with a tension peak in the shortened position, elbow straight.
How to do it, step by step
- 1Elbows tight against your sides, torso leaning slightly, reverse grip under the bar or handle.
- 2Start with elbows bent at 90 degrees, forearms pointing up.
- 3Extend the arm downward to a soft elbow lockout, wrists neutral.
- 4Squeeze the triceps hard for 1 second at the bottom, arm straight.
- 5Control the way up over 2 to 3 seconds without letting the shoulder move forward.
- 6Keep continuous tension, don't relax at the top.
The mistake to avoid
Don't bend your wrist backward, keep it firm.
Other common mistakes
- Rushing the end of the range without locking out: that is where the tension is, straighten fully and hold 1 second.
- Letting the elbows drift forward: fix them against your sides to isolate the triceps.
- Swinging the torso to cheat: reduce the load and keep the trunk still.
- Releasing suddenly on the way up: control the phase where the triceps lengthens over 2 to 3 seconds.
Muscles worked
- Main:
- Triceps
The triceps brachii is the only real worker: three heads, but the reverse grip recruits the medial head (inner) more, very active at the end of the extension. The lateral and long heads help, the long head less engaged since the shoulder stays neutral.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Rope Triceps Pushdown ›
- Straight-Bar Triceps Pushdown ›
- Machine Triceps Extension ›
- Bent-Over Dumbbell Triceps Kickback ›
- Cable Triceps Kickback ›
Frequently asked questions
How do I do this exercise?
Elbows tight against your sides, torso leaning slightly, reverse grip under the bar. Start with elbows bent at 90 degrees, forearms pointing up, then extend downward to a soft elbow lockout. Squeeze the triceps hard for 1 second at the bottom, then control the way up without letting the shoulder move forward.
How far down should I go?
Straighten your arm completely downward to a soft elbow lockout. That's where the tension is greatest and the medial head works the most, so don't skim over this end of the range. Squeeze for 1 second with the arm straight before coming back up under control.
I don't feel anything, is that normal?
You should feel the burn in the triceps, especially the medial head at the end of the range. Lower the load and focus on the one-second squeeze with the arm straight, elbows tight against your sides. If you feel it in the forearm, it's often because you're pulling with the wrist instead of straightening the elbow.
How fast should I do the movement?
Extend downward firmly, squeeze for 1 second with the arm straight, then brake the way up over 2 to 3 seconds. It's the control of the return and the squeeze at the bottom that do the work, never the speed.
How should I breathe?
Breathe in at the top, breathe out as you straighten the arm downward, keep the exhale through the 1-second squeeze. Brace your abs and lock your shoulder blades to stop the shoulder from moving forward and interfering with the triceps.