Strength Training · Bodybuilding
Reverse-Grip Triceps Pushdown
The reverse-grip triceps pushdown uses a palms-up grip on a high cable to train the back of your upper arms by straightening your elbows.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Attach a straight bar to the cable's highest pulley setting.
- Stand facing the pulley with your feet about hip-width apart.
- Grasp the bar with your palms facing up, hands about shoulder-width apart.
- Position your elbows beside your ribs with your forearms roughly parallel to the floor.
- Press the bar toward your thighs by straightening your elbows.
- Bend your elbows to return the bar to the starting position.
Form cues
- Keep your wrists in line with forearms.
- Keep your shoulders relaxed.
- Exhale as you press down.
Common mistakes
- Elbows drifting forwardKeep your upper arms still so the movement comes from your elbows.
- Leaning onto the barReduce the weight until you can press without rocking your torso.
- Letting the cable pull you backTake about two seconds to return the bar instead of letting it rise abruptly.
Safety
The palms-up grip can strain your wrists or elbows if the load is too heavy or you force an uncomfortable grip width. Snapping your elbows straight can also irritate them.
- Start lighter than you would for a palms-down pushdown.
- Check that the attachment clip is fully closed before loading the cable.
- Finish each press without forcing your elbows beyond straight.
If turning your palms up causes wrist or elbow pain, choose a rope pushdown with palms facing inward or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Equipment
- Cable Column
- Cable Straight Bar
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves you able to perform about two more controlled reps at the end of each set.