Inverted triceps on pulley
The reverse-grip cable pushdown is a triceps isolation movement performed with an underhand grip, creating a different feel than a standard pushdown. Constant cable resistance keeps the triceps under tension and encourages controlled reps. It’s a solid option for building strength and definition in the back of the arms with stable mechanics.
Primary Equipment
Dual cable pulley machine
Dual cable pulley machine
Key Benefits
- Builds triceps strength and improves arm definition.
- Constant cable tension makes it easier to keep the triceps working.
- Supports pressing strength by improving elbow extension capacity.
- Pairs well with progressions like the Cable Triceps Pushdown (straight bar).
Instructions
- Initially, hold the bar and position your arms close to your torso
- Stabilize your torso and shoulders
- Use a supinated grip (palms facing up)
- Perform the movement in a controlled manner
Tips
- Avoid shifting your shoulders and torso forward
- Avoid using momentum or sudden movements
- Maintain the alignment of your elbows with your torso
Restrictions
Avoid if you have elbow pain, wrist pain, or tendon irritation. Limited wrist mobility can make the underhand grip uncomfortable; use lighter loads, adjust grip width, and stay within a comfortable range. Beginners and older adults should avoid locking out aggressively with heavy weight and keep reps slow and controlled.
Common Mistakes to Avoid
- Using body swing instead of moving only the forearms.
- Letting the shoulders rise, losing stability.
- Cutting the range short and skipping full elbow extension.
Frequently Asked Questions
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Is the reverse-grip triceps pushdown good for definition?
Yes. It’s a controlled isolation exercise that can emphasize the triceps for a more defined look.
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What’s the difference between reverse-grip and regular pushdowns?
The underhand grip changes the feel and can be more comfortable for some people while keeping constant tension.
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Can reverse-grip pushdowns bother the wrists?
They can if wrist mobility is limited—reduce load, adjust grip, and stay in a comfortable range.
Target Muscle
Primary
