Triceps Pushdown (Reverse Grip) — how to, muscles worked, alternatives

How to do the Triceps Pushdown (Reverse Grip)

Stand facing the cable machine, gripping the bar with an underhand grip.
Step back until you feel a gentle pull on the cable, creating tension.
Press the bar down, straightening your arms and keeping your upper arms still.
Slowly release the bar back to the starting position, controlling the movement.

Full technique — 7 steps

Stand facing the machine with a bar attached at the high pulley.
Grip the bar underhand, palms facing up, at about shoulder width, and step back to tension the cable.
Set your upper arms by your sides with elbows bent and the bar near lower chest height.
Keep your torso upright and your wrists straight in line with your forearms.
Press the bar straight down by extending your elbows until your arms are fully straight.
Finish with the bar near your thighs without letting your shoulders roll forward.
Let the bar rise back up until your forearms are folded and elbows stay at your sides.

Common mistakes

Elbows drifting forward each rep
Stopping short of full extension
Wrists bending back under the load
Shoulders rocking the weight down
Swinging torso into the pushdown

Form cues

Pin elbows to sides
Straighten arms completely
Keep wrists straight
Keep upper arms still
Bar finishes near thighs

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

This exercise Triceps Pushdown (Reverse Grip) Beginner
Harder Cable Overhead Triceps Extension (EZ Bar) Beginner
Harder Barbell Skull Crusher Intermediate

Quick answers

What muscles does the Triceps Pushdown (Reverse Grip) work?

Primary: Triceps 10/10. Also works: Forearms 4/10.

When should I do the Triceps Pushdown (Reverse Grip) in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Triceps Pushdown (Reverse Grip)?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Triceps Pushdown (Reverse Grip)?

Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher. Dumbbells: Incline Dumbbell Overhead Triceps Extension, Single Arm Dumbbell Skull Crusher. Resistance bands: Resistance Band Overhead Triceps Extension, Single Arm Resistance Band Triceps Pushdown. No equipment: EZ Bar Overhead Triceps Extension, Kneeling Bodyweight Triceps Extension.