Quick Answer
Reverse Grip Triceps Pushdown is a beginner strength exercise that targets your triceps. It uses a cable. Attach bar to high pulley.
Video Tutorial
How to Perform the Reverse Grip Triceps Pushdown
- 1
Attach bar to high pulley.
- 2
Stand facing, grasp bar underhand grip (palms up), shoulder-width.
- 3
Elbows tucked at sides.
- 4
Start forearms near parallel floor.
- 5
Push bar down extending elbows.
- 6
Keep upper arms still.
- 7
Squeeze triceps.
- 8
Return slowly.
- 9
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Reverse Grip Triceps Pushdown isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Reverse Grip Triceps Pushdown work?
The Reverse Grip Triceps Pushdown primarily works your triceps. Secondary muscles include the forearms.
What equipment do I need for the Reverse Grip Triceps Pushdown?
The Reverse Grip Triceps Pushdown needs a cable. You can perform it at home or at the gym as long as you have what's listed.
Is the Reverse Grip Triceps Pushdown suitable for beginners?
Yes. The Reverse Grip Triceps Pushdown is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Reverse Grip Triceps Pushdown should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Reverse Grip Triceps Pushdown every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.