Triceps · Cable machine

Cable Reverse Grip Pushdown

The cable reverse grip pushdown is an isolation exercise designed to target the triceps brachii, placing greater emphasis on the medial head. It is suitable for lifters of all experience levels and fits best toward the middle or end of an upper-body workout after compound pressing.

Muscles: Triceps
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Stand facing a cable machine with a straight bar attachment at chest height.
Grip the bar with an underhand grip, hands shoulder-width apart.
Keep your elbows close to your sides and core engaged.
Push the bar down by extending your forearms until your arms are fully extended.
Slowly return to the starting position with control.

Common mistakes

Flaring the elbows outward or letting them drift forward shifts tension from the triceps to the chest and shoulders.
Using excessive weight forces the wrists into hyperextension, placing undue strain on the wrist joints.
Leaning heavily over the bar turns the isolation movement into a bodyweight press.

Tips

Keep your wrists completely straight and aligned with your forearms throughout the repetition.
Lock your elbows against your torso so the movement occurs entirely at the elbow joint.
Pause for a brief second at full extension to maximize peak contraction before controlling the return.

Sets and reps

Perform 3 to 4 sets of 10 to 15 reps with a moderate weight focused on strict contraction. Rest for 45 to 60 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What is the benefit of an underhand grip compared to an overhand grip?

The underhand grip shifts greater loading toward the medial head of the triceps while minimizing anterior shoulder involvement, though it requires lighter weight due to grip limitations.

Can this exercise be done at home without a cable machine?

It can be replicated at home using a resistance band anchored overhead or by performing reverse-grip dumbbell triceps extensions on a bench.

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