Reverse Grip Pushdown.

How to do it.

1. Step 01

   Attach a straight bar or rope to a high pulley and grasp it with an underhand grip.

2. Step 02

   Stand facing the machine, elbows tucked close to your sides.

3. Step 03

   Keep your upper arms stationary throughout the movement.

4. Step 04

   Extend your forearms downwards, fully contracting your triceps.

5. Step 05

   Squeeze your triceps at the bottom of the movement.

6. Step 06

   Slowly allow the bar to return to the starting position.

Pro cues.

• Maintain strict form and avoid swinging your body.

• Focus on the triceps contraction, not just moving the weight.

• Keep your elbows pinned to your sides for maximum isolation.

Questions, answered.

What is the Reverse Grip Pushdown?

Isolation exercise specifically targeting the medial head of the triceps for arm development.

What muscles does the Reverse Grip Pushdown work?

The Reverse Grip Pushdown primarily works your triceps (medial head).

What equipment do I need for the Reverse Grip Pushdown?

You need a cable machine to perform the Reverse Grip Pushdown.

How many sets and reps should I do for the Reverse Grip Pushdown?

A typical prescription for the Reverse Grip Pushdown is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Reverse Grip Pushdown good for beginners?

Yes. The Reverse Grip Pushdown is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.