LiftSetsLiftSets / Exercises / Reverse Grip Triceps Pushdown
Reverse Grip Triceps Pushdown
Works the triceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
triceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | cable |
|---|---|
| Level | beginner |
What to think about
- Elbows pinned to your sides.
- Push down until the arms are straight and squeeze.
- Let the forearms come up to level, no higher.
How to do it
- Start by setting a bar attachment (straight or e-z) on a high pulley machine.
- Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.
- Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
- Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
- Repeat for the recommended amount of repetitions.
Other exercises for the triceps
- Bench Dips
- Bench Press - Powerlifting
- Bench Press with Chains
- Cable Lying Triceps Extension
- Cable One Arm Tricep Extension
- Cable Rope Overhead Triceps Extension
- Close-Grip Barbell Bench Press
- Close-Grip EZ-Bar Press
Track it in LiftSets
Log reverse grip triceps pushdown with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store