Primary
Triceps
Secondary
Forearms
Equipment
Cable
Difficulty
Beginner
Type
Push
Preview a first week that includes Reverse Grip Pushdown
MySetPlan shows you when to use Reverse Grip Pushdown, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Reverse grip pushdowns use a supinated (underhand) grip to shift emphasis toward the medial head of the triceps—the head closest to your body. While all three tricep heads still contribute, the underhand grip creates a different line of pull that many lifters feel more in the inner tricep. Use lighter weight than standard pushdowns.
When to use it
Use for medial head emphasis and variety.
Who it's for
All levels wanting complete tricep development.
Grip the bar with palms facing up (supinated) and keep your wrists straight throughout—do not let them bend backward. Use significantly lighter weight than overhand pushdowns; the underhand position is mechanically weaker. Keep elbows pinned at your sides.
Also targets: Forearms
See where Reverse Grip Pushdown fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
Attach straight bar to high cable.
Grip bar with underhand (supinated) grip.
Keep elbows pinned at sides.
Push bar down by extending elbows.
Squeeze triceps at bottom.
Control back up to 90 degrees.
Emphasizes medial head of triceps.
Use lighter weight than overhand grip.
Keep wrists straight throughout.
Include reverse grip pushdowns for variety and medial head emphasis. They work well rotated with standard pushdowns and rope pushdowns across training blocks. Use them as a secondary tricep movement with moderate to high reps (12-15+).
Using too much weight.
Loading more weight than you can control on the Reverse Grip Pushdown often creates compensations that shift work away from your Triceps (medial head emphasis). Reduce the load until each rep follows the intended path.
Letting elbows drift.
Letting your elbows drift away from the intended path during the Reverse Grip Pushdown can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Bending wrists during movement.
An inconsistent grip during the Reverse Grip Pushdown can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
All levels wanting complete tricep development.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 45-60 seconds.
MySetPlan places Reverse Grip Pushdown inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Reverse Grip Pushdown — and builds them into a monthly program. Every set, every rep, planned out.
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Reverse Grip Pushdown
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Frequently Asked Questions About the Reverse Grip Pushdown
The Reverse Grip Pushdown primarily targets the Triceps (medial head emphasis), making it an effective exercise for triceps development. Secondary muscles worked during the Reverse Grip Pushdown include Anconeus, providing additional training stimulus. Stabilizer muscles engaged include Core, Forearms.
Yes, the Reverse Grip Pushdown is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels wanting complete tricep development. Start with lighter weights to master proper form before progressing.
For the Reverse Grip Pushdown, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 45-60 seconds. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
The Reverse Grip Pushdown typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Reverse Grip Pushdown include: Tricep Pushdown, Rope Pushdown, Overhead Tricep Extension. These exercises target similar muscle groups as the Reverse Grip Pushdown and can be used as substitutes based on your equipment availability, gym setup, or training preferences.