Reverse Grip Pushdown
Primary
Triceps
Secondary
Forearms
Equipment
Cable
Difficulty
Beginner
Type
Push
Reverse Grip Pushdown
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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.
Muscles worked: Reverse Grip Pushdown
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Reverse Grip Pushdown form guide
- 1
Attach straight bar to high cable.
- 2
Grip bar with underhand (supinated) grip.
- 3
Keep elbows pinned at sides.
- 4
Push bar down by extending elbows.
- 5
Squeeze triceps at bottom.
- 6
Control back up to 90 degrees.
What are the best tips for the Reverse Grip Pushdown?
Emphasizes medial head of triceps.
Use lighter weight than overhand grip.
Keep wrists straight throughout.
When to Use the Reverse Grip Pushdown
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+).
What are common Reverse Grip Pushdown mistakes to avoid?
Using too much weight.
Loading more weight than you can control on the Reverse Grip Pushdown forces compensatory movement patterns that bypass your Triceps (medial head emphasis). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Letting elbows drift.
Letting your elbows drift wide during the Reverse Grip Pushdown shifts load onto your shoulder joint instead of your Triceps (medial head emphasis). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Bending wrists during movement.
A poor grip during the Reverse Grip Pushdown limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Is the Reverse Grip Pushdown right for you?
All levels wanting complete tricep development.
How to Program the Reverse Grip Pushdown
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.
What are good alternatives to the Reverse Grip Pushdown?
Tricep Pushdown
Rope Pushdown
Overhead Tricep Extension
Other Variations
- Single Arm Reverse Grip Pushdown
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.
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Safety Notes
- Use lighter weight.
- Keep wrists neutral.