Reverse Grip Arm Blaster Cable Triceps Pushdown
In SetGrip: Cable Triceps Pushdown (Reverse Grip, Arm Blaster)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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An arm blaster is usually a curl accessory, but strapped on for reverse-grip pushdowns it wedges your upper arms against your torso so the elbows physically cannot drift forward. Paired with the underhand grip, which already discourages shoulder cheating, it produces the strictest pushdown in this family; expect noticeably less weight than your overhand number.
How to do the Reverse Grip Arm Blaster Cable Triceps Pushdown
- Attach a straight bar to the cable machine at the highest setting.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Engage your triceps and slowly push the bar down until your arms are fully extended.
- Pause for a moment at the bottom, then slowly return the bar to the starting position.
- Repeat for the desired number of repetitions.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Forearms — The forearms grip and stabilize the wrist, which should stay straight rather than bending back under the load.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Reverse Grip Arm Blaster Cable Triceps Pushdown work?
The Reverse Grip Arm Blaster Cable Triceps Pushdown primarily works the triceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Reverse Grip Arm Blaster Cable Triceps Pushdown good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Reverse Grip Arm Blaster Cable Triceps Pushdown with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Reverse Grip Arm Blaster Cable Triceps Pushdown?
If you cannot do the Reverse Grip Arm Blaster Cable Triceps Pushdown, try the Reverse Grip Barbell Skull Crusher, the Pronated Grip Dumbbell Skull Crusher or the Single Arm Supinated Grip Dumbbell Lying Triceps Extension. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Reverse Grip Arm Blaster Cable Triceps Pushdown, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.