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Description
The Cable Reverse Grip Pushdown is a specialized isolation exercise performed on a cable machine with palms facing up (supinated grip), targeting the triceps muscles, particularly the medial and long heads. Unlike the classic pushdown, it uses a reverse grip, which shifts the load distribution on the triceps and significantly increases medial head activation. It also provides a more natural movement for the elbow joint. This exercise triggers triceps development from a different angle and adds variety to your workout. When performed regularly, it leads to noticeable improvements in medial head hypertrophy, back-of-the-arm definition, and overall triceps strength.
Step-by-Step Instructions
- 1
Attach a straight bar or a single-arm handle to the high pulley of a cable machine.
- 2
Stand upright in front of the cable machine.
- 3
Grasp the bar at shoulder width with your palms facing up (supinated grip).
- 4
Keep your upper arms by your sides and your elbows close to your body.
- 5
Keep your back straight and pull your shoulders back.
- 6
Engage your core muscles.
- 7
Push the bar down by contracting your triceps.
- 8
Extend your arms until they are fully straight.
- 9
Squeeze your triceps maximally at the bottom of the movement.
- 10
Return to the starting position in a controlled manner.
- 11
Keep your upper arms stationary throughout the movement.
Key Points
- ✓Reverse grip (palms facing up, supinated).
- ✓Upper arms must remain stationary by your sides.
- ✓Only the elbows should bend.
- ✓Use a full range of motion.
- ✓Squeeze the triceps at peak contraction.
Common Mistakes
- ✗Raising the upper arms forward - breaks isolation.
- ✗Swinging the body - uses momentum.
- ✗Choosing too heavy a weight - compromises form.
- ✗Bending the wrists excessively - strains the wrists.
- ✗Insufficient range of motion - fails to fully engage the triceps.
Breathing
Exhale as you push down, inhale as you return up.
Muscle Activation
Safety
Precautions
- Individuals with acute wrist injuries should exercise caution.
- Individuals with acute elbow injuries should avoid this exercise.
Safety Tips
- Start with a light weight.
- Warm up your wrists.
- Stop the exercise if your form breaks down.
Frequently Asked Questions
Which muscles does Cable Reverse Grip Pushdown work?
Cable Reverse Grip Pushdown primarily works these muscles: Triceps. It also engages: Ön kol.
Is Cable Reverse Grip Pushdown suitable for beginners?
Cable Reverse Grip Pushdown is a Beginner level exercise. Learning difficulty: Easy.
Can Cable Reverse Grip Pushdown be done at home?
Cable Reverse Grip Pushdown usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Cable Reverse Grip Pushdown?
One of the most common mistakes: Raising the upper arms forward - breaks isolation.
How many sets and reps for Cable Reverse Grip Pushdown?
Recommended: 3-4 sets and 10-15 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Isolates the medial head of the triceps.
- ✓Great alternative to the classic pushdown.
- ✓Provides workout variety.
- ✓Ideal for back-of-the-arm definition.
- ✓Provides constant cable tension.