Reverse Grip Triceps Pushdown
The reverse-grip cable straight-bar push-down is a variation of the classic cable straight-bar push-down. The main difference between the two exercises is the hand positioning while holding the bar. Instead of having the palms facing down, the reverse-grip requires the palms to be facing up. This particular exercise is usually performed for moderate to high reps, as the grip will be a limiting factor. For instance, 8-12 reps per set or even higher.
This exercise is great for targeting the triceps, as well as for building strength and muscle mass. It can also be used as a warm-up before a more intense workout. As with any exercise, proper form is essential to get the most out of the reverse-grip cable straight-bar push-down. Make sure to keep your shoulders back and your elbows in, and focus on pushing through the triceps to complete the movement. With the right form and regular practice, you can maximize the benefits of this exercise and reach your fitness goals.
Type:
Strength
Muscles Used:
Triceps
Level:
Intermediate
Equipment:
Cable
Benefits Of This Exercise
- The reverse-grip cable straight-bar push-down is an excellent exercise for targeting the triceps and building strength and muscle mass
- It is also a great warm-up exercise before a more intense workout
- The underhand grip places more stress on the medial head of the triceps, making it an effective movement for building bigger and stronger triceps
- It is also an ideal burnout movement for the triceps
- Practicing proper form is essential to maximize the benefits of this exercise
Step by Step Instructions For Reverse Grip Triceps Pushdown
- Start by setting a bar attachment (straight or e-z) on a high pulley machine.
- Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.
- Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
- Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
- Repeat for the recommended amount of repetitions.
Variation: This exercise can also be performed with a single handle using one arm at a time. This will allow you to better isolate the triceps. With this version you can self spot yourself by placing your hand over your forearm and applying some pressure to help you perform more reps than before.
Warm Up Tips
- Set the bar attachment on a high pulley machine.
- Grab the bar with palms facing up (supinated grip) at shoulder width.
- Lower the bar using your lats until your arms are fully extended by your sides.
- Keep your elbows in by your sides and feet shoulder-width apart.
- Elevate the bar attachment up as you inhale, aligning it with your chest.
- Only move your forearms, keeping your elbows and upper arms stationary.
- Lower the cable bar back down to the starting position, exhaling and contracting the triceps.
- Repeat for the recommended number of repetitions.
- For variation, use a single handle and one arm at a time to isolate the triceps.
- Self-spot by placing your hand over your forearm and applying pressure for more reps.
The reverse-grip cable straight-bar push-down is a variation of the classic cable straight-bar push-down. It targets the triceps and is great for building strength and muscle mass. Use moderate to high reps, around 8-12 per set. This exercise can also be used as a warm-up before a more intense workout. Focus on proper form, keeping your shoulders back and elbows in, and push through the triceps for maximum benefits.
Reverse Grip Triceps Pushdown Safety Tips
- Choose the appropriate weight for your fitness level and adjust the high pulley machine accordingly.
- Ensure that your feet are shoulder-width apart and your elbows are tucked in by your sides throughout the exercise.
- Maintain a strong grip on the bar attachment with your palms facing up.
- Engage your lats to lower the bar until your arms are fully extended by your sides.
- Exhale and contract your triceps as you slowly elevate the bar attachment up to chest level.
- Focus on isolating the triceps by keeping your elbows and upper arms stationary at all times.
- Control the movement as you lower the cable bar back down to the starting position.
- Perform the exercise for the recommended number of repetitions.
- If using a single handle, self-spot by placing your hand over your forearm and applying light pressure.
- Start with moderate to high reps, such as 8-12 per set, and gradually increase the intensity as your strength improves.
- Pay attention to your form to maximize the benefits and prevent injuries.
- Use this exercise as a warm-up before a more intense workout or as part of your triceps-targeting routine.
- Listen to your body and stop immediately if you experience any pain or discomfort.
- Consult with a fitness professional if you have any concerns
Incorporating Into Other Workouts
One way to incorporate the reverse-grip cable straight-bar push-down into your workouts is to use it as a standalone exercise for triceps. You can include it in your triceps-focused workout routine, performing it for moderate to high reps, such as 8-12 reps per set or even higher. Start by setting a bar attachment on a high pulley machine and grab it with an underhand grip (palms facing up) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Keep your elbows in and your feet shoulder width apart. Slowly elevate the bar attachment up as you inhale, aligning it with your chest. Only the forearms should move while the elbows and upper arms remain stationary. Then, exhale and lower the cable bar back down to the starting position, contracting your triceps hard. Repeat for the recommended amount of repetitions.
Another way to incorporate this exercise is to use it as a warm-up before a more intense workout. Perform a few sets of the reverse-grip cable straight-bar push-down with lighter weights and higher reps to activate and warm up your triceps before moving on to heavier exercises.
Additionally, you can use the single handle variation of this exercise to better isolate the triceps. This can be done by performing the same movement but using one arm at a time. It allows for better focus on each tricep individually and can be self-spotted by placing your hand over your forearm and