Cable Reverse grip Pushdown
The Cable Reverse Grip Pushdown is a fantastic exercise that primarily targets the muscles of the triceps. This exercise is commonly performed using a cable machine with a reverse grip attachment. By reversing your grip and using a close grip, you engage the lateral head of the triceps to a greater extent, helping to create that desirable horseshoe shape. To perform this exercise, attach a straight bar or rope handle to the high pulley of the cable machine. Stand facing the machine and grab the attachment with an overhand grip, palms facing up. Keep your elbows tucked in and close to your sides. Begin with your upper arms parallel to the floor, forearms pointing towards the cable machine, and your body slightly leaning forward. Now, exhale and focus on extending your forearms downwards by contracting your triceps. Keep your upper arms stationary throughout the movement, only allowing your forearms to move. Pause for a moment at the bottom of the movement, feeling the contraction in your triceps, then slowly return to the starting position by letting the cable rise up under control. The Cable Reverse Grip Pushdown is an excellent exercise for targeting the triceps and building overall arm strength. Including it in your workout routine can help you develop stronger, more defined arms. Remember to choose a weight that challenges you but allows for proper form, and always warm up before starting your workout. This exercise can be incorporated into an upper body workout or a dedicated arm workout session. Give it a try and feel the burn!
Instructions
- Attach a straight or curved bar to the top pulley of a cable machine.
- Grasp the bar with an overhand grip, palms facing down.
- Position your feet shoulder-width apart and bend your knees slightly.
- Keep your upper arms close to your torso and your elbows at a 90-degree angle.
- Engage your core muscles and exhale as you push the bar down until your arms are fully extended.
- Pause for a moment, while maintaining tension in your triceps.
- Inhale as you slowly return the bar back up to the starting position, controlling the movement.
- Repeat for the desired number of repetitions.
Tips & Tricks
- Focus on proper form and technique to effectively target the triceps.
- Engage your core and maintain a neutral spine throughout the exercise.
- Gradually increase the resistance to progressively challenge your muscles.
- Control the movement by keeping a slow and controlled tempo.
- Avoid using excessive weight that compromises your form.
- Experiment with different grip widths to target different muscle fibers in the triceps.
- Incorporate variety by including other tricep exercises in your workout routine.
- Listen to your body and modify the exercise if you experience any discomfort or pain.
- Ensure that your shoulders are not hunched and remain relaxed throughout the movement.
- Incorporate proper warm up exercises for the triceps before performing the cable reverse grip pushdown.
