Cable Reverse Grip Triceps Pushdown

An isolation movement for the triceps using a supinated grip to maximize the mind-muscle connection with the medial and lateral heads.

Exercise Details

Level: Beginner
Body Area: upper
Type: push

Required Equipment

Hi-Lo Cable Machine

Target Muscle Groups

Primary

Triceps

Secondary

Back

Setup

Stand at a high pulley. Use an underhand (supinated) grip on a straight bar. Position your feet shoulder-width apart and brace your core.

Instructions

1. Push the bar down toward your thighs.
2. Fully lock out the elbows and squeeze.
3. Control the ascent back to the starting point.
4. Keep your chest up and shoulders down.
5. Avoid leaning forward excessively.

Common Mistakes

1. Moving the upper arms.
2. Using the wrists to flick the weight.
3. Rounding the shoulders.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.