Cable Reverse Grip Pushdown

Cable Reverse Grip Pushdown


This exercise involves using a cable machine with a reverse grip to perform tricep pushdowns. The reverse grip targets the lateral head of the tricep muscle.

Muscle Group

Equipment Required

Cable Reverse Grip Pushdown Instructions

  1. Attach a straight bar to the cable machine at the highest setting.
  2. Stand facing the machine and grasp the bar with an underhand grip (palms facing up).
  3. Stand with your feet shoulder-width apart and your knees slightly bent.
  4. Keep your elbows close to your sides and your upper arms stationary.
  5. Exhale and push the bar down towards your thighs, contracting your triceps.
  6. Pause for a moment at the bottom of the movement.
  7. Inhale and slowly return the bar to the starting position, keeping your elbows close to your sides.
  8. Repeat for desired number of repetitions.

Cable Reverse Grip Pushdown Form & Visual

Cable Reverse Grip Pushdown

Cable Reverse Grip Pushdown Benefits

  • Targets the triceps muscles, specifically the lateral head
  • Helps to improve overall arm strength and definition
  • Can be easily modified to target different areas of the triceps by adjusting grip and cable attachment height
  • Isolation exercise that minimizes involvement of other muscle groups
  • Can be performed with relatively light weights, making it a good option for beginners or those with joint pain

Cable Reverse Grip Pushdown Muscles Worked

  • Triceps brachii
  • Brachialis
  • Forearm extensors

Cable Reverse Grip Pushdown Variations & Alternatives

  • Cable Overhead Tricep Extension
  • Cable Tricep Pushdown
  • Cable Rope Overhead Tricep Extension
  • Cable Rope Tricep Pushdown
  • Cable V-Bar Pushdown