Reverse Grip Cable Triceps Pushdown
In SetGrip: Cable Triceps Pushdown (Reverse Grip)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Curling your palms up under the bar makes elbow flare almost impossible, which is why the reverse-grip pushdown feels so much stricter than the overhand version at the same weight. Your forearm flexors work hard just holding the bar, so it usually runs considerably lighter; think of it as a good second pushdown, not a replacement.
How to do the Reverse Grip Cable Triceps Pushdown
- Attach a straight bar to a high pulley cable machine.
- Stand facing the 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.
- Using your triceps, push the bar down until your arms are fully extended and your triceps are contracted.
- Pause for a moment, 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
Frequently asked questions
What muscles does the Reverse Grip Cable Triceps Pushdown work?
The Reverse Grip Cable Triceps Pushdown primarily works the triceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Reverse Grip Cable Triceps Pushdown good for beginners?
Yes. The Reverse Grip Cable Triceps Pushdown is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Reverse Grip Cable Triceps Pushdown?
If you cannot do the Reverse Grip Cable Triceps Pushdown, try the Cable Triceps Pushdown, the Reverse Grip Arm Blaster Cable Triceps Pushdown or the Single Arm Cable Triceps Pushdown. 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 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.