Reverse Grip Triceps Pushdown

The Reverse Grip Triceps Pushdown isolates the Triceps through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.

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Reverse Grip Triceps Pushdown - starting position

Starting position

Reverse Grip Triceps Pushdown - ending position

Ending position

Muscles Worked

Primary Triceps

The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Reverse Grip Triceps Pushdown

  1. 1

    Start by setting a bar attachment (straight or e-z) on a high pulley machine.

  2. 2

    Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.

  3. 3

    Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.

  4. 4

    Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.

  5. 5

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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Frequently Asked Questions

What muscles does the Reverse Grip Triceps Pushdown work?

The Reverse Grip Triceps Pushdown primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.

Is the Reverse Grip Triceps Pushdown good for beginners?

Yes, the Reverse Grip Triceps Pushdown is suitable for beginners. Start with light weight to master the 5-step form before adding load.

What equipment do I need for the Reverse Grip Triceps Pushdown?

You need cable to perform the Reverse Grip Triceps Pushdown. Most commercial gyms will have this available.

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