Cable Reverse Grip Pushdown
Description
The cable reverse-grip pushdown (supinated grip pushdown) uses an underhand grip on a straight bar or EZ bar at a high cable. The underhand grip shifts more emphasis to the medial head of the tricep compared to overhand pushdowns.
Muscle Group
Equipment Required
Cable Reverse Grip Pushdown Instructions
- Set a cable to a high position. Attach a straight bar or EZ bar.
- Grip the bar with a supinated (underhand) grip, hands shoulder-width apart.
- Pin your elbows at your sides.
- Push the bar down by extending at the elbows.
- Lock out at the bottom. Squeeze your triceps.
- Slowly let the bar rise back up over two seconds.
- Keep upper arms still — only forearms move.
- Use moderate weight. Aim for 12 to 15 reps.
Cable Reverse Grip Pushdown Form & Visual
Cable Reverse Grip Pushdown Benefits
- Targets the medial tricep head
- Underhand grip provides different stimulus
- Constant cable tension
- Easy to load progressively
- Useful for complete tricep development
- Joint-friendly
Cable Reverse Grip Pushdown Muscles Worked
- Triceps brachii (medial head emphasis)
- Anconeus
