How to do the Cable Reverse-grip Pushdown
Cable Reverse-grip Pushdown is an intermediate single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms.
Cable Reverse-grip Pushdown demonstration · © GymiaFit
Cable Reverse-grip Pushdown at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Cable Reverse-grip Pushdown step by step
- 1Attach a straight bar to a high pulley cable machine.
- 2Stand facing the machine with your feet shoulder-width apart.
- 3Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
- 4Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- 5Using your triceps, push the bar down until your arms are fully extended and your triceps are contracted.
- 6Pause for a moment, then slowly return the bar to the starting position.
- 7Repeat for the desired number of repetitions.
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Cable Reverse-grip Pushdown — questions
What muscles does the Cable Reverse-grip Pushdown work?
The Cable Reverse-grip Pushdown primarily targets the Triceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Cable Reverse-grip Pushdown?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Reverse-grip Pushdown suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Reverse-grip Pushdown?
Cable Alternate Triceps Extension, Cable Concentration Extension (on Knee), Cable High Pulley Overhead Tricep Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Reverse-grip Pushdown demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.