Reverse Grip Tricep Pushdown

Exercise Summary
Primary Muscle(s) Triceps
Secondary Muscle(s) None
Equipment Cable
Emphasis Isolation
Type Push

Reverse Grip Tricep Pushdown Instructions

  • Set the cable attachment above your head.
  • Fix 2 free handles to the attachment point.
    •  The "free" handles allow your wrist to move and elicit greater tricep activation.
  • Grip the handles with your palms facing upward. You want to be slightly hinged at the hips. 
    • Maintain proper posture with your chest up and and shoulders back. 
    • Elbows are into your sides wit your hands away from your body. 
  • Initiate the mind-muscle connection of creating and maintaining tension in the tricep throughout the exercise.
  • Push the rope down allowing your wrist to rotate.
    • The path of the rope is somewhat behind you.
  • Sqeeze the tricep at the bottom before return to the starting position. 
    • Maintain tension on the tricep from start to finish.


  • Aim for volume with this exercise, using heavier weight with this movement will cause unwarranted stress on the elbow.
    • This is an assistance exercise for a reason.
  • Do not let your elbows flare.
    • This will take tension off of the tricep and put it on the chest and shoulders.
  • Do not let the rope come too close your body. 
  • On the eccentric, don't let your elbows come up to high. This will activate your lats and take away from the tricep.
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