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Exercise 0207 · REF VjYliFZ

Cable Reverse-Grip Pushdown exercise animation

Cable Reverse-Grip Pushdown

Category
Upper Arms
Equipment
Cable
Target
Triceps

Reversing the grip on a cable pushdown shifts some emphasis from the triceps' lateral head toward the medial head and forearm, using less overall weight than a standard pushdown because the position is mechanically weaker. It's a useful variation for anyone whose triceps development looks uneven from different angles. Keeping the elbows locked at the sides matters even more here, since the reverse grip already reduces leverage.

How to Do the Cable Reverse-Grip Pushdown

  1. Attach a straight bar to a high pulley cable machine.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
  4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
  5. Using your triceps, push the bar down until your arms are fully extended and your triceps are contracted.
  6. Pause for a moment, then slowly return the bar to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Reverse-Grip Pushdown primarily targets the Triceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have cable? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Cable Reverse-Grip Pushdown work?
The Cable Reverse-Grip Pushdown primarily targets the triceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Cable Reverse-Grip Pushdown?
The Cable Reverse-Grip Pushdown is done with a cable.
What's a good alternative to the Cable Reverse-Grip Pushdown?
If you don't have access to a cable, the Bench Dip (knees Bent) targets the same triceps using body weight instead.