Exercise library · Arms
Reverse-Grip Pushdown.
Underhand pushdown variation targeting medial head of triceps.
Also known as: Reverse Pushdown, Underhand Triceps Pushdown, Cable Reverse-Grip Extension, Triceps Underhand Pushdown, Reverse Cable Pushdown
BeginnerCable machine
The numbers
Sets
3–4
Reps
10–15
Rest
30–45 s
The play-by-play
How to do it.
- Step 01
Attach straight bar to high pulley
- Step 02
Grip underhand, elbows tucked
- Step 03
Push bar down to thighs
- Step 04
Pause and contract triceps
- Step 05
Return slowly to start
- Step 06
Repeat
What separates good from great
Pro cues.
Keep wrists straight
Don't lean forward
Use lighter weight for control
Common questions
Questions, answered.
- What is the Reverse-Grip Pushdown?
- Underhand pushdown variation targeting medial head of triceps.
- What muscles does the Reverse-Grip Pushdown work?
- The Reverse-Grip Pushdown primarily works your triceps. It also recruits your forearms and shoulders as secondary movers.
- 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 30–45 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.
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