Reverse Grip Push Down

Training Details Reverse Grip Push Down

  • Primary Muscle
    Triceps
  • Secondary Muscle
    Forearms
  • Equipment
    Cable
  • Level
    Easy

Why you should do a Reverse Grip Push Down

What sets this exercise apart from regular Push Downs is how you grip the bar. You should use an underhand grip. When you do this, you rotate your shoulders slightly while an overhand grip rotates them in. The inner medial and your long mount are most strained, unlike regular push downs, as the outer lateral mount has to work extra hard.

Performance

Stand at a cable machine and choose a straight rod/bar. Grasp the bar with an underhand grip, your palms should point upwards. Bend slightly so that the cable has a small angle.

Place your elbows close together but right in front of your body, where they should stay during the entire exercise. Lean slightly forward with a straight or swaying back. Pinch your shoulder blades together. You are now in the starting position.

Slowly pull the bar down so that your arms are completely straight. If the elbows are slightly in front of the body and if you have a slightly forward-leaning upper body, the bar should not hit your body. Go all the way down and squeeze the muscle for a few seconds in the bottom position. Then slowly move the bar upwards until your hands are level with your chest as you slowly turn downwards again.

Load

Feel free to do this fairly simple exercise with a light load and many reps. Your elbows can easily be injured if you use too heavy weight. The exercise is very good to finish off a triceps workout, pumping the triceps with many reps.  

One-handed grip

The exercise is excellent for running one arm at a time. Just replace the bar with a one-handed grip as shown below.

Guide for Reverse Grip Push Down

  • Grasp the bar with an underhand grip
  • Slightly lean forward which will make it easier to have a good trajectory
  • Tighten your stomach for stability
  • Make sure your elbows are close together but just in front of your body
  • Perform the exercise slowly
  • Do not carry too much weight but work with many reps instead
  • You can vary the distance to the cable machine to attack the muscle from slightly different angles

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