Reverse Grip Tricep Pushdown: Build Stronger, Defined Arms

The reverse grip tricep pushdown is one of the most underrated yet highly effective isolation exercises for sculpting well-defined triceps. By simply switching to an underhand grip, you can activate new fibers in your arms and target the long head of the triceps in a unique way that traditional pushdowns miss.

Whether you call it the reverse grip cable push down, reverse tricep pushdown, or reverse grip pressdown, this move deserves a spot in your upper body training rotation.

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What Is a Reverse Grip Tricep Pushdown?

The reverse grip tricep pushdown, also referred to as the reverse cable pushdown or reverse tricep pull down, is a cable machine exercise that isolates the triceps using a palms-up (supinated) grip. Unlike the standard overhand version, this variation emphasizes the long head of the triceps, helping build a fuller, more balanced arm.

You might also hear it referred to as:

• Reverse grip push downs

• Reverse tricep press down

• Triceps reverse pushdown

• Reverse-grip triceps pushdowns

• Cable reverse grip tricep pushdown

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Muscles Worked: What Does a Reverse Tricep Pushdown Target?

Primarily, the reverse grip triceps pushdown targets all three heads of the triceps:

• Long Head (emphasized more due to grip and elbow position)

• Lateral Head

• Medial Head

It also recruits stabilizer muscles in the forearms and shoulders, which is why you may also feel your grip working hard during higher rep sets.

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How to Perform Reverse Grip Pushdowns (Step-by-Step)

1. Set the Cable: Attach a straight bar or EZ curl bar to a high pulley.

2. Choose Your Grip: Grab the bar with an underhand grip (palms facing up).

3. Posture Setup: Stand upright with a slight lean forward, elbows tucked in at your sides.

4. The Pushdown: Press the bar down by extending your elbows until your arms are fully straight.

5. Controlled Return: Slowly bring the bar back up to starting position without letting your elbows flare.

Pro Tip: Keep your elbows fixed in one position to maintain constant tension on your triceps and avoid turning it into a back or shoulder exercise.

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Benefits of Reverse Grip Pushdowns

✅ Greater Long Head Activation
The underhand grip shifts the emphasis to the long head of the triceps—key for that "horseshoe" arm shape.

✅ Improved Mind-Muscle Connection
The unique angle can help you better feel the triceps working, especially for those struggling with activation.

✅ Wrist-Friendly Option
Many find the reverse grip tricep press easier on the wrists compared to the traditional overhand pushdowns.

✅ Perfect Finisher
This move is great as a burnout or isolation finisher after compound pressing exercises.

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Variations & Related Exercises

• Reverse grip tricep press down

• Reverse grip triceps pulldowns

• Reverse pushdowns with rope

• Reverse-grip pressdown on EZ bar

• Reverse cable pushdowns seated

All of these are slight tweaks you can try based on grip width, bar type, or machine setup.

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Common Questions

Q: Is reverse grip better than regular grip for triceps?
A: Not better, but different. Reverse grip emphasizes the long head more and is great for muscle balance and definition.

Q: Can beginners do reverse grip tricep pushdowns?
Absolutely. Just start light and focus on form—this exercise is low-impact but high-return.

Q: How many sets and reps should I do?
Try 3–4 sets of 10–15 reps, especially as a finisher after compound lifts.

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Final Thoughts

The reverse grip tricep pushdown is a small adjustment with big results. If you're serious about building complete, well-rounded triceps, this exercise belongs in your routine. Add it to your next arm day and experience the pump for yourself.