Reverse-Grip Pushdown
How to Do a Reverse-Grip Pushdown
Attach a straight bar, angled bar, or suitable handle to a high pulley.
Grip the attachment with palms facing upward.
Stand tall with elbows near your sides and wrists aligned with forearms.
Brace the torso and keep upper arms relatively stable.
Extend the elbows and press the attachment downward.
Pause near full extension without rolling the shoulders forward.
Allow the elbows to bend slowly as the attachment returns.
Form Check & Technique
DO THIS (Technique Tips)
- Expect to use less load than on a standard pushdown.
- Keep palms up throughout the rep.
- Use an angled attachment if needed.
- Focus on elbow extension rather than shoulder movement.
- Do not rely on medial-head isolation claims.
AVOID THIS (Common Mistakes)
- Using the same weight as an overhand pushdown — Fix: Reduce the load.
- Bending the wrists backward — Fix: Keep them aligned with forearms.
- Letting elbows drift forward — Fix: Keep upper arms stable.
- Leaning over the cable — Fix: Stand tall and brace.
- Shrugging shoulders — Fix: Keep them relaxed.
- Using an uncomfortable attachment — Fix: Try an angled bar or unilateral setup.
About Reverse-Grip Pushdown
The reverse-grip pushdown is a cable triceps exercise performed with a supinated, palms-up grip. The movement still trains elbow extension, but the underhand grip changes wrist and forearm position compared with a standard overhand pushdown. Most lifters need less weight because the grip is less secure, and claims that the variation completely isolates one triceps head are too strong.
Reverse-Grip Pushdown Muscles Worked
All three triceps heads contribute to elbow extension.
- The underhand grip changes wrist and forearm position but does not switch the other triceps heads off.
Sets & Reps Guidance
Technique / Learning
2–3 sets of 12–15 reps with a light load.
Strength Focus
3 sets of 6–10 reps if grip stays secure.
Muscle Growth (Hypertrophy)
3–4 sets of 10–15 reps.
General training baseline. Need.fit automatically adjusts exact sets, reps, and working weight based on your individual fitness level, recovery, and progress over time.
Exercise Variations & Alternatives
Single-Arm Pushdown
Unilateral cable pushdown with conventional grip.
Rope Pushdown
Bilateral neutral-grip pushdown.
Machine Tricep Extension
Supported machine extension.
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Incline Barbell Bench Press
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Reverse-Grip vs Regular Pushdown
The reverse-grip version uses a palms-up grip, while the standard pushdown usually uses overhand or neutral-biased hand positions.
Does Reverse Grip Isolate the Medial Head?
The medial head contributes, but claims that an underhand pushdown completely isolates it are too strong. The entire triceps remains involved.
Why You Usually Need Less Weight
The supinated grip is less secure for many lifters and can be harder to stabilize at the wrist.
Straight Bar vs Angled Attachment
A straight bar creates a more fully supinated position. An angled attachment can reduce wrist strain.
Sources & References
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