Cables · Isolation
Reverse-grip pushdown
Reverse-grip pushdown mainly works your triceps. It also helps your forearms.
Step by step
- Grip the bar palms up, elbows at your sides.
- Push the bar down until your arms are straight.
- Rise slowly to chest height without moving your elbows.
What you should feel
A squeeze at the back of your arms, especially the inner part. Your wrists should not feel strained.
Common mistake
Letting your wrists bend back and your elbows flare; use a lighter weight and keep wrists straight.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Close-grip push-upTriceps, Chest
Skull crusherTriceps
DipsTriceps, Chest
Overhead dumbbell triceps extensionTriceps
Bench dip (chair)Triceps
Machine triceps extensionTricepsQuestions
What muscles does the reverse-grip pushdown work?
Reverse-grip pushdown mainly works your triceps. It also helps your forearms.
Can I do the reverse-grip pushdown at home?
Not easily, it needs this: cables. At home, try instead: close-grip push-up, dips, and overhead dumbbell triceps extension.
How many sets and reps of the reverse-grip pushdown?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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