Reverse-Grip Triceps Pushdown tutorial
The reverse-grip triceps pushdown is performed holding the bar underhand with palms facing up. This grip places more emphasis on the medial head of the triceps and also involves the forearms; it is a simple, controllable movement suited to beginners and for adding variety to triceps training.
How to perform
- Attach a straight or EZ bar to the high pulley.
- Grip the bar underhand with palms up at shoulder width.
- Stand close to the machine, hinge slightly forward, and keep your elbows at your sides.
- Keeping your elbows fixed, push the bar down until your arms are fully straight.
- Squeeze the triceps briefly at the bottom.
- Let the bar rise slowly until your forearms are slightly above parallel to the floor.
Breathing: Exhale as you push the bar down and inhale as it comes back up.
Key tips
- Keep your wrists straight and firm.
- Use less weight than for a standard overhand pushdown.
- Your elbows should stay fixed like a hinge.
Common mistakes
- Elbows leaving the sides and flaring outward
- Leaning heavily over the bar to use body weight
- Wrists bending backward under the load
Safety: People with wrist pain should start light with an EZ bar or use a rope pushdown instead.
TricepsPrimary muscle
CableEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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