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Description
Cable Underhand Pushdown is a triceps isolation exercise performed on a cable machine with palms facing upward (supine grip). This exercise specifically targets the medial and lateral heads of the triceps to increase muscle definition. The reverse grip also secondarily engages the forearm muscles and contributes to wrist stability. Best results are achieved with low to moderate weights and high repetitions. The cable machine's constant tension ensures the muscle remains under continuous load throughout the movement. It is an ideal exercise for adding variation to triceps training and supporting muscle development from different angles.
Step-by-Step Instructions
- 1
Stand facing the cable machine with the pulley in the upper position and a straight bar or EZ bar attached
- 2
Grip the bar at shoulder width with palms facing upward (underhand grip)
- 3
Keeping your elbows tucked to your sides, push the bar down in a controlled manner
- 4
When your arms are fully extended, squeeze your triceps and hold the position for one second
- 5
Slowly and with control return the bar to the starting position
- 6
Keep your elbows stationary throughout the movement, only your forearms should move
Key Points
- ✓Keep your elbows fixed at your sides, do not move them forward or backward during the exercise
- ✓Use a reverse grip (supine grip), palms should face upward
- ✓Fully extend the arm downward and completely contract the triceps, then return upward in a controlled manner
- ✓Your body should remain upright, avoid leaning forward
- ✓Shoulders should remain stationary, only the elbow joint should move
Common Mistakes
- ✗Moving elbows forward and backward during the movement - shoulders engage and triceps isolation is compromised
- ✗Using too much weight and creating momentum by swinging the body - reduces muscle development
- ✗Returning the weight without fully locking out - the long head of the triceps doesn't fully engage
- ✗Bending the wrists - can lead to wrist injury and loss of strength
Breathing
Exhale as you push the cable down, inhale as you control it back up. Maintain regular breathing throughout the movement.
Muscle Activation
Safety
Precautions
- Those with wrist injuries or tendon problems should be cautious
- Those with elbow joint pain should try alternative exercises
- Those with weakness should start with light weights
Safety Tips
- Keep wrists stable, avoid excessive bending
- Lower the weight with control, avoid sudden movements
- Don't let elbows flare outward, keep them close to your body
- Elbows should remain stationary throughout the movement
Frequently Asked Questions
Which muscles does Cable Underhand Pushdown work?
Cable Underhand Pushdown primarily works these muscles: Triceps. It also engages: Forearms.
Is Cable Underhand Pushdown suitable for beginners?
Cable Underhand Pushdown is a Beginner level exercise. Learning difficulty: Easy.
Can Cable Underhand Pushdown be done at home?
Cable Underhand Pushdown usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Cable Underhand Pushdown?
One of the most common mistakes: Moving elbows forward and backward during the movement - shoulders engage and triceps isolation is compromised
How many sets and reps for Cable Underhand Pushdown?
Recommended: 3-4 sets and 10-15 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Targets the medial and lateral heads of the triceps
- ✓Increases triceps hypertrophy through muscle isolation
- ✓Improves wrist and forearm stabilization
- ✓Provides continuous muscle loading due to cable tension