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Reverse Grip Triceps Pushdown

Performed using a reverse (supinated) grip, this variation primarily targets your Triceps. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Push

Primary muscles: Triceps

How to perform Reverse Grip Triceps Pushdown

  1. Step 1. Start by setting a bar attachment (straight or e-z) on a high pulley machine.
  2. Step 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. Step 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. Step 4. Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the reverse grip triceps pushdown target?

This exercise primarily targets the triceps brachii, with an increased emphasis on the medial head due to the supinated grip. It isolates the elbow extensors without involving secondary muscle groups.

What is a common form mistake to avoid during this movement?

Avoid letting the elbows drift forward or away from the torso during the repetition. Keeping the elbows pinned to your sides ensures the tension remains on the triceps rather than shifting to the shoulders.

How should I position my wrists to prevent discomfort?

Maintain a neutral, straight wrist position throughout the range of motion to avoid strain. Using an EZ-bar attachment can often provide a more ergonomic angle for the wrists compared to a straight bar.

What is a suitable alternative for beginners who struggle with the grip?

Beginners can use a rope attachment with a neutral grip to build foundational triceps strength. This allows for a more natural hand position while still providing the necessary isolation for the triceps.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. Focus on the peak contraction at the bottom of the movement rather than using heavy, momentum-driven weights.

Sample sets & reps for Reverse Grip Triceps Pushdown

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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