What muscles does the Reverse-Grip Pushdown work?

The Reverse-Grip Pushdown primarily works your Triceps. It also recruits your przedramiona and barki as secondary movers.

What equipment do I need for the Reverse-Grip Pushdown?

You need Wyciąg 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.

Exercise library · Arms

Reverse-Grip Pushdown.

Wariacja pushdowna z podchwytem, angażująca głowę przyśrodkową tricepsa.

PoczątkującyWyciąg

Liczby

Serie

3–4

Reps

10–15

Przerwa

30–45

Mięśnie

Primary

Triceps

Secondary

Przedramiona · Barki

Krok po kroku

Jak wykonać to ćwiczenie.

Krok 01
Podepnij prosty drążek do wyciągu górnego.
Krok 02
Chwyć podchwytem, łokcie trzymaj przy ciele.
Krok 03
Pchnij drążek w dół do ud.
Krok 04
Zatrzymaj ruch i mocno napnij triceps.
Krok 05
Powoli wróć do pozycji początkowej.
Krok 06
Powtórz.

Co odróżnia dobre od świetnego

Wskazówki eksperckie.

Trzymaj nadgarstki prosto.
Nie pochylaj się do przodu.
Użyj lżejszego ciężaru dla lepszej kontroli.

Common questions

Questions, answered.

What is the Reverse-Grip Pushdown?: Wariacja pushdowna z podchwytem, angażująca głowę przyśrodkową tricepsa.
What muscles does the Reverse-Grip Pushdown work?: The Reverse-Grip Pushdown primarily works your Triceps. It also recruits your przedramiona and barki as secondary movers.
What equipment do I need for the Reverse-Grip Pushdown?: You need Wyciąg 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.