Primary
Triceps
Secondary
Forearms
Equipment
Cable
Difficulty
Beginner
Type
Push
See how Reverse Grip Pushdown could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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
Want Ely to consider Reverse Grip Pushdown for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 45-60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Reverse Grip Pushdown could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Our library labels Reverse Grip Pushdown as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Reverse Grip Pushdown. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Reverse Grip Pushdown is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.