When it comes to sculpting strong, well-defined arms, most people focus on the standard tricep pushdown. But if you’ve never tried the reverse grip tricep pushdown, you’re missing out on one of the most underrated tricep builders in cable training. This subtle twist on a classic move adds a fresh layer of challenge that targets your arms in a unique way—enhancing both aesthetics and strength.
What Is a Reverse Grip Tricep Pushdown?
A reverse grip tricep pushdown, also known as a reverse grip cable pushdown or reverse grip pressdown, uses a palms-up (supinated) grip instead of the traditional palms-down (pronated) position. You typically perform it on a cable machine using a straight bar, EZ bar, or even rope in some variations.
This grip change may seem minor, but it shifts activation across the triceps—especially toward the medial head, the often-overlooked part of the triceps that adds density and shape to the arm.
Muscles Worked in Reverse Grip Pushdowns
While all tricep exercises target the triceps brachii—the muscle group on the back of your upper arm—the reverse grip pressdown brings unique focus to the medial head, which is critical for balanced tricep development.
Here’s a quick breakdown of muscle involvement:
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Primary muscle: Triceps brachii (medial head emphasis)
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Secondary muscles: Anconeus, forearms (brachioradialis and wrist flexors)
The reverse grip tricep press can also help improve wrist and grip strength due to the supinated grip, giving it added benefit for those training for functional performance or sports.
How to Perform a Reverse Grip Tricep Pushdown (Correct Form)
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Setup
Attach a straight bar to a high cable pulley. Stand tall with feet shoulder-width apart. Grab the bar with an underhand (palms up) grip, hands shoulder-width apart. -
Position
Keep elbows tucked in and glued to your sides. Your upper arms should remain stationary throughout the movement. -
Execution
Push the bar down by extending your elbows, squeezing your triceps at the bottom. Pause briefly before slowly returning the bar to the starting position. -
Avoid
Flaring elbows, using momentum, or letting your shoulders roll forward. These reduce tension on the triceps and can lead to poor results or injury.
Reverse Grip vs. Standard Tricep Pushdown
| Feature | Standard Pushdown | Reverse Grip Pushdown |
|---|---|---|
| Grip | Pronated (overhand) | Supinated (underhand) |
| Emphasis | Lateral & long head | Medial head |
| Wrist position | Neutral | More flexed |
| Difficulty | Easier for beginners | Requires more control and wrist mobility |
The reverse tricep pushdown is not necessarily better than the standard—it’s just different. Including both in your program ensures more complete tricep development.
Personal Note: Why I Swear by Reverse Grip Pushdowns
I remember hitting a plateau in arm growth after years of training. No matter how much I pushed myself with dips, skull crushers, or heavy rope pressdowns, my triceps lacked that polished, 3D look. A coach at my local gym suggested the reverse grip triceps pushdowns, and I’ll admit—I was skeptical.
But the burn was immediate and intense, particularly in that deep inner section of the tricep. Within weeks of consistent training, I noticed a visible change. My arms didn’t just look bigger—they looked sharper and more complete. Now, reverse cable pushdowns are a non-negotiable in my weekly push-day routine.
Common Variations You Can Try
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EZ Bar Reverse Grip Pressdown – More comfortable for wrists.
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Reverse Rope Pushdowns – Adds range of motion and stretch.
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Reverse Cable Curl for Triceps (hybrid) – A combination movement that emphasizes the triceps and forearms.
These variations can prevent boredom and help you find what best suits your anatomy and strength goals.
Are Reverse Grip Tricep Pushdowns Good?
Yes—especially for anyone aiming for well-rounded arm development or looking to bring up lagging tricep areas. They’re also ideal for lifters with shoulder issues, as the reverse grip tends to keep the shoulders in a more natural, retracted position.
That said, they’re not a magic bullet. Consistency, proper load management, and smart program design still matter. But as a supplemental movement, reverse pushdowns shine.
Final Thoughts
Adding reverse grip triceps pushdowns to your routine is a smart way to challenge your arms from a new angle. They’re not just a novelty—they're a strategic tool for unlocking growth, refining shape, and pushing through plateaus.
If you’ve never done them before, start light, focus on form, and feel the squeeze. Your triceps will thank you.
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