Exercise guide
Cable Reverse Grip Pushdown
- Intermediate
- Isolation
- Rep-based
- Back
- Upper arms
The Cable Reverse Grip Pushdown is a triceps isolation exercise that emphasizes the medial head of the triceps while reducing the tendency for elbow flare common in overhand variations.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach a straight bar or EZ-bar to a high pulley station.
- Stand facing the machine with feet shoulder-width apart and a slight bend in your knees.
- Grasp the bar with an underhand (supinated) grip, palms facing up, at shoulder-width.
- Pull the bar down so your upper arms are pinned to your ribcage and your elbows are bent at 90 degrees.
How to do it
- Exhale and push the bar down toward your thighs by fully extending your elbows.
- Contract your triceps hard at the bottom of the movement for one second.
- Inhale and slowly return the bar to the starting position (90-degree elbow bend) using a 2-3 second controlled tempo.
- Keep your upper arms stationary and tucked against your sides throughout the entire movement.
Form checklist
- Keep elbows pinned to your sides; do not let them drift forward or flare out.
- Maintain a neutral spine with a very slight forward lean from the hips.
- Ensure the movement only occurs at the elbow joint, not the shoulders.
- Avoid using momentum or 'cheating' by leaning your body weight over the bar.
Pro tips
- Focus on driving the weight down through the pinky side of your palms to maximize triceps recruitment.
- Imagine you are trying to snap the bar in half away from you at the bottom of the rep to intensify the contraction.
Make it harder
- Perform the exercise unilaterally (one arm at a time) using a single D-handle to address strength imbalances.
- Incorporate a 3-second isometric hold at the point of full extension on every rep.
Frequently asked
- What muscles does the cable reverse grip pushdown work?
- The cable reverse grip pushdown primarily targets the triceps, and also works the biceps and forearms as secondary muscles.
- What equipment do you need for the cable reverse grip pushdown?
- The cable reverse grip pushdown uses cable.
- Is the cable reverse grip pushdown good for beginners?
- The cable reverse grip pushdown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.