Reverse Grip Pushdown: How-to, Tips & More
The Reverse Grip Pushdown is a beginner isolation exercise for your triceps. You do it with cable machine and straight bar. It is a good fit when your goal is muscle growth.
Muscles worked
Triceps
Primary
How to do the Reverse Grip Pushdown
- Attach a straight bar to the high pulley and hold it palms up.
- Pin your elbows to your sides.
- Push the bar down until your arms are straight.
- Let it rise slowly.
Reverse Grip Pushdown tips
- Use less weight than a normal pushdown.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Straight bar
Type
Isolation
Reverse Grip Pushdown alternatives
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Barbell Skullcrusher
Barbell
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Frequently asked questions
What muscles does the Reverse Grip Pushdown work?
The Reverse Grip Pushdown mainly works your triceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Reverse Grip Pushdown good for beginners?
Yes. The Reverse Grip Pushdown is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Reverse Grip Pushdown?
You need cable machine and straight bar.
Add Reverse Grip Pushdown to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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