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Upper Arms Exercise · Cable

Cable Reverse Grip Triceps Pushdown (sz-Bar) (with Arm Blaster) exercise animation

Cable Reverse Grip Triceps Pushdown (sz-Bar) (with Arm Blaster)

Category
Upper Arms
Equipment
Cable
Target
Triceps

Using an SZ-bar with a reverse grip changes the pushdown's wrist angle to something more forearm-friendly than a straight bar, while an arm blaster locks the elbows against a pad to stop them from drifting forward. Together they make this one of the strictest triceps pushdown setups available, removing almost every way to cheat the rep with shoulder or body movement. It's a specialized variation worth using once elbow drift has become a bad habit on regular pushdowns.

How to Do the Cable Reverse Grip Triceps Pushdown (sz-Bar) (with Arm Blaster)

  1. Attach a straight bar to the cable machine at the highest setting.
  2. Stand facing the cable machine with your feet shoulder-width apart.
  3. Grip the bar with an underhand grip, palms facing up, hands shoulder-width apart.
  4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
  5. Engage your triceps and slowly push the bar down until your arms are fully extended.
  6. Pause briefly at the bottom, then slowly return the bar to the starting position.
  7. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the triceps.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Cable Reverse Grip Triceps Pushdown (sz-Bar) (with Arm Blaster) primarily targets the Triceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

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