HyperBody
Exercise library · Arms

Reverse Grip Pushdown.

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

BeginnerCable Machine
Reverse Grip Pushdown
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Triceps (medial head)
The play-by-play

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.

What separates good from great

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.