Reverse grip pushdowns

What reverse grip pushdowns train

Reverse grip pushdowns target the triceps with particular emphasis on the medial head.

Primary mover

The triceps brachii does the work with substantial medial head emphasis. The reverse grip changes which fibres dominate. The lateral and long heads also contribute but with less emphasis than during standard pushdowns.

Medial head focus

The medial head sits deep in the arm and contributes to overall tricep mass and the lower portion of the muscle. Standard pushdowns rarely emphasise it effectively. Reverse grip work addresses this gap producing more complete tricep development.

Reduced loading

Reverse grip work typically allows less weight than standard pushdowns. The wrist position limits maximum loading. Lighter weight with proper form produces best results. Heavy reverse grip work tends to involve form breakdown.

Setup and execution

Reverse grip pushdown setup mirrors standard pushdowns with the grip reversed.

Setup

Set cable to high position. Attach a straight bar. Stand facing the cable machine. Grip the bar with palms facing up (underhand or supinated grip). Hands approximately shoulder width apart. Slight forward lean is appropriate.

The pushdown

Extend elbows pressing the bar down toward the thighs. Keep upper arms stationary throughout. Only forearms move. The wrists stay in supinated position. Squeeze triceps at full extension. Hold briefly at peak contraction.

The return

Allow the bar to return to starting position. Control the return rather than letting it fly back. The eccentric portion is part of the exercise. 2 to 3 seconds for the return works well. Maintain grip throughout.

Common mistakes

Using too much weight forcing form breakdown. Letting wrists bend during the movement. Upper arms drifting forward. Insufficient range of motion at the top. Most issues affect medial head recruitment.

How to use reverse grip pushdowns

Reverse grip pushdowns fit specific programming purposes within comprehensive tricep training.

For complete development

Include reverse grip pushdowns alongside standard pushdowns for complete tricep development. The medial head emphasis complements lateral head focused work from standard pushdowns. The combination produces comprehensive tricep training.

Late session work

Use as finishing work after heavier compound and isolation exercises. The lighter loading suits late session placement when other muscles are fatigued. The exercise specifically targets the medial head when it can receive concentrated attention.

Higher rep ranges

10 to 15 reps work well. The lighter loads required suit moderate to higher rep ranges. 3 to 4 working sets typically appropriate. Heavy low rep work involves form issues that reduce effectiveness.

Rotate with standard pushdowns

Rather than doing both in every session, rotate reverse grip pushdowns with standard pushdowns across training cycles. The rotation provides variety and ensures both grip positions receive training over time.

Keep training

For standard version, our Cable Pushdowns covers the most common variant. Straight Bar Pushdowns covers the straight bar version. And V Bar Pushdown covers the V bar version.