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Cable Reverse-Grip Bar Tricep Pushdown
A cable-based isolation movement targeting the triceps with an underhand grip to emphasize the medial head for muscle growth and elbow stability.
About Exercise
Equipment
Single Cable Machine, Bar Cable Attachment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Medial Head, Lateral Head, Long Head
Forearms
4/10Flexors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds • Standard isolation rest periods.
How to Perform
Attach a straight or EZ-bar to a high pulley. Stand facing the machine with feet shoulder-width apart and grasp the bar with an underhand grip.
- Position your elbows tucked tightly against your ribcage.
- Maintain a slight bend in the knees and a neutral spine.
- Push the bar downward by extending your elbows until arms are straight.
- Squeeze the triceps hard at the bottom of the movement.
- Slowly return the bar to the start position until elbows reach ninety degrees.
- Keep your shoulders stationary throughout the entire rep.
Coaching Tips
Form Cues
- Keep elbows pinned
- Squeeze the triceps
- Shoulders back
- Controlled return
Breathing
Exhale as you push the bar down and inhale as you return to the start position.
Tempo
2-1-1
Range of Motion
Start with forearms just above parallel and finish with the elbows fully locked out at the bottom.
Safety
Safety Notes
- Avoid using excessive weight that forces the shoulders forward.
- Ensure the grip is secure to prevent the bar from slipping.
Spotting
Not recommended; use appropriate weight for the desired rep range.
Common Mistakes
- Letting elbows flare out
- Using momentum or rocking the torso
- Incomplete range of motion at the bottom
- Allowing the bar to rise too high, losing tension
When to Avoid
- Acute elbow tendonitis
- Severe wrist strain
Flexibility Needed
- Full elbow extension
- Basic wrist supination
Also known as
Underhand Tricep Pushdown, Supinated Grip Cable Pushdown, Reverse Grip Cable Pressdown
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