Cable Reverse-Grip Pushdown

Body Part: Arms

Muscle: Triceps

Equipment: Cable Machine

Cable Reverse-Grip Pushdown is a triceps pushdown performed with an underhand grip. The reverse grip changes the wrist angle and often shifts the feel enough that some lifters find it easier on the elbows or simply more comfortable than a standard overhand pushdown, although the load usually has to stay lighter.

The primary target is the triceps brachii, with the forearms and shoulders helping stabilize the movement. It works best when the elbows stay by the sides, the torso stays tall, and the wrists remain as comfortable as possible through the set. That keeps the movement focused on elbow extension and makes Cable Reverse-Grip Pushdown a useful triceps variation when you want a different grip without changing the basic pushdown pattern.

Set a straight bar on a high pulley and take an underhand grip before the first rep. Stand tall, set the elbows near the torso, and press the bar down by extending the elbows until the arms are straight or nearly straight. Pause briefly at the bottom, then return slowly to the start without leaning over the bar or letting the elbows flare away from the body.

Cable Reverse-Grip Pushdown works well as a triceps accessory after pressing, or as a lighter variation when a standard pushdown feels awkward. Because the underhand grip is mechanically weaker and more demanding on the wrists for many lifters, it usually makes sense to use less load and focus more on smooth control. Good reps are quiet, stable, and repeatable, with the upper arms staying close to the ribs.

If the wrists feel strained or the torso starts to help, reduce the load and keep the path cleaner. The goal is a strict reverse-grip triceps pushdown, not a leaning bar shove.

Instructions

• Set a straight bar on a high pulley and take an underhand grip before the first rep.
• Stand tall and set your elbows near your torso with your wrists comfortable.
• Keep your chest lifted and your torso quiet.
• Press the bar down by extending the elbows until the arms are straight or nearly straight.
• Pause briefly at the bottom without leaning over the bar.
• Keep the upper arms stable as you return the bar slowly to the start.
• Maintain a smooth elbow path and avoid flaring the elbows outward.
• Repeat for the planned reps, then let the bar settle before stepping away.

Tips & Tricks

• Use less load than a standard pushdown because the reverse grip is usually harder to control.
• Keep the wrists comfortable and stop short of any position that feels pinchy or strained.
• If the elbows flare, reset the stance and lower the load before the set gets sloppy.
• Do not lean over the bar to finish the rep; the triceps should extend the elbows on their own.
• A small pause at the bottom helps make the lockout feel clean instead of rushed.
• Keep the shoulders down so the upper arms stay anchored near the ribs.
• The return phase should be slow enough that the triceps stay under tension the whole time.
• If the wrists or elbows do not like the reverse grip, choose a different attachment instead of forcing the set.

Frequently Asked Questions

What muscles does Cable Reverse-Grip Pushdown work?

It mainly works the triceps, with the forearms and shoulders helping stabilize the movement.

Why use a reverse grip on Cable Reverse-Grip Pushdown?

It changes the wrist angle and can feel better for some lifters than a standard pushdown.

Is Cable Reverse-Grip Pushdown harder than a regular pushdown?

Often yes, so the load usually needs to be lighter.

Can beginners do Cable Reverse-Grip Pushdown?

Yes, as long as they use light weight and keep the movement strict.

Should my elbows move in Cable Reverse-Grip Pushdown?

Keep them mostly fixed near your sides so the triceps stay in control.

What is the most common mistake in Cable Reverse-Grip Pushdown?

Using torso momentum or leaning over the bar to force lockout.

Can I alternate this with rope pushdowns?

Yes, alternating grip variations is a good strategy for triceps work.