Reverse Grip Triceps Pushdown
The reverse grip triceps pushdown is a cable pushdown done with an underhand, palms-up grip instead of the usual overhand hold, using a straight bar attached to a high pulley. The grip change puts the wrist and forearm in a different position and shifts some of the emphasis toward the inner portion of the triceps compared with a standard pushdown. It's a beginner-friendly isolation move, useful as a variation for lifters who already do overhand pushdowns and want a different feel on the same muscle, or whose wrists prefer a supinated grip.
Why it works
The triceps extend the elbow regardless of hand position, but rotating the forearm to a palms-up grip changes the line of pull along the muscle and shifts a bit more demand onto the inner, or medial, head relative to a standard pronated grip pushdown. The underhand hold also puts the wrist in a more neutral position for some lifters, since the forearm doesn't need to stay twisted into full pronation to keep the bar under control. Neither grip is inherently superior since the triceps work as a whole muscle either way, but alternating between them gives the joint a slightly different loading pattern over time.
Set up
- Attach a straight bar to a high pulley and stand facing the machine, a small step back.
- Take an underhand, palms-up grip on the bar roughly shoulder width apart.
- Pin your elbows to your sides and set the bar at roughly chest height before starting.
- Stand with a slight forward lean and a soft bend in your knees for balance.
How to do it
- Press the bar downward by straightening your elbows, keeping your upper arms locked against your sides.
- Continue pressing down until your elbows reach a full, straight lockout, without letting them drift forward away from your torso.
- Pause briefly at full extension and feel the squeeze through the triceps.
- Let the bar rise back up under control as your elbows bend, stopping around chest height.
- Keep your wrists straight and firm throughout; don't let them bend backward as you press down.
Form cues
- Elbows pinned to your sides.
- Wrists straight, not bent back.
- Full lockout, controlled return.
- No leaning into the movement with your body.
Breathing: Exhale as you press the bar down, inhale as you let it rise back up.
Common mistakes
Letting the elbows drift forward away from the torso as the weight increases.
Fix: Keep your upper arms glued to your sides through the whole set. If your elbows keep drifting forward, the weight is too heavy for strict form right now.
Using body weight and a forward lean to help press the bar down.
Fix: Keep your torso mostly still and let your triceps do the pressing; leaning into the bar turns this into a full-body shove instead of an isolation exercise.
Stopping the movement short of full elbow extension.
Fix: Press all the way through to a full, controlled lockout at the bottom; cutting the range short skips the part of the movement where the triceps are working hardest.
Letting the bar snap back up quickly at the top of the range.
Fix: Control the return just as deliberately as the press down, rather than letting the weight stack pull the bar back on its own.
How to program it
- Two or three sets of 10 to 15 reps is a solid range for this isolation movement.
- It fits well as a finisher after pressing or pushdown work, once the triceps are already warmed up from heavier compound lifting.
- Given the light joint stress and small muscle group involved, most lifters can train this two to three times a week without trouble.
- Alternate this grip with the standard overhand pushdown across the week rather than doing both in the same session, so each variation gets a fair test on its own.
Safety notes
- Keep the elbows pinned throughout; letting them travel forward shifts stress toward the shoulder joint instead of the triceps.
- If the underhand grip causes wrist discomfort, switch to a rope attachment or the standard overhand grip instead of pushing through pain.
Exercise profile
- Force
- Push
- Mechanics
- Isolation
- Category
- Strength
Frequently asked questions
What's the difference between reverse grip and regular triceps pushdowns?
The reverse grip uses a palms-up hold that shifts a bit more emphasis toward the inner triceps and can feel easier on the wrist, while a standard overhand grip is generally the stronger, more familiar position.
How many reverse grip triceps pushdowns should I do?
Two or three sets of 10 to 15 controlled reps works well, added as an accessory movement after your main pressing or pushdown work.
Can I do this at home without a cable machine?
Not directly, since it depends on a fixed high pulley. A resistance band anchored overhead can approximate the movement pattern with an underhand grip if no cable machine is available.
Why does the underhand grip feel weaker than my regular pushdown?
It's a less familiar position for most lifters, and the shift in emphasis toward the inner triceps head can make the same weight feel different even though the muscle group doing the work is the same.