Reverse Grip Pushdown
Primary
Triceps
Secondary
Forearms
Equipment
Cable
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Reverse Grip Pushdown is a isolation pushing movement that primarily targets your triceps. Use for medial head emphasis and variety.
Everything You Need to Know About the Reverse Grip Pushdown
The Reverse Grip Pushdown is a good for beginners exercise that targets your Triceps (medial head emphasis). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for medial head emphasis and variety. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting complete tricep development. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Reverse Grip Pushdown
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan 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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Safety Notes
- Use lighter weight.
- Keep wrists neutral.