Smart Workout Diary

Cable Tricep Pushdown Reverse Grip

The reverse-grip cable tricep pushdown is an isolation exercise performed on a high cable pulley using an underhand grip. It primarily trains the triceps while requiring controlled elbow extension and stable shoulder positioning. It supports arm-strength development and triceps muscle building.

Demonstration

Cable Tricep Pushdown Reverse Grip — demonstration 1
Cable Tricep Pushdown Reverse Grip — demonstration 2

Instructions

  1. Set the cable at a high pulley and attach a straight bar. Select a light load that allows strict control.
  2. Take an underhand grip with hands about shoulder width apart. Stand tall facing the machine, step back slightly, and keep your chest lifted.
  3. Set your elbows close to your sides with the forearms angled upward. Keep the shoulders down and the wrists neutral.
  4. Press the bar down by extending only the elbows until the arms are nearly straight. Briefly squeeze the triceps without locking the elbows forcefully.
  5. Return slowly until the forearms rise under control, keeping the elbows in place. Repeat without using momentum or leaning your torso.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the elbows still. Moving them forward or backward shifts work away from the triceps.
  2. Use a manageable load. If you must lean, swing, or bend the wrists sharply, reduce the weight.
  3. Control both phases. Exhale as you press down and inhale as you return the bar slowly.
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