Triceps
Reverse Grip Pushdown
The Reverse Grip Pushdown is a strength exercise on a cable machine for your triceps. Share of the load in the Zulta muscle model: triceps (medial head) 33%, triceps (lateral head) 31% and triceps (long head) 20%.
Also known as: reverse grip tricep pushdown
How to do it
- Set a pulley at its highest position and clip on a straight bar.
- Grip the bar with palms facing up, hands about shoulder-width.
- Stand close to the machine, elbows at your sides and bent about 90 degrees.
- Push the bar down until your elbows are fully straight.
- Let the bar rise slowly back to the start, elbows staying at your sides.
Tips
- Use a lighter weight than a normal pushdown: the underhand grip is weaker.
- Keep the wrists straight so the forearms stay in line with the hands.
Common mistakes
- Bending the wrists back as the bar goes down.
- Letting the elbows travel forward on the way up.
Muscles worked by the Reverse Grip Pushdown
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
An underhand grip shifts work toward the medial head. Elbow extension with the arm at the side: the lateral and medial heads do most of the work, the long head is active but not lengthened because the shoulder stays neutral.
Reverse Grip Pushdown alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Reverse Grip Pushdown work?
Mainly the triceps (medial head) and triceps (lateral head). The triceps (long head) assist.
Is the Reverse Grip Pushdown good for beginners?
Yes. The Reverse Grip Pushdown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Reverse Grip Pushdown?
For example the Single Arm Reverse Grip Pushdown, Leaning Cable Pushdown and EZ Bar Cable Pushdown. They train mostly the same muscles.
How do you make the Reverse Grip Pushdown harder?
Add weight or reps, or move on to the Leaning Cable Pushdown and Cross Body Tricep Pushdown.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250 (overhead vs neutral arm position)
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