Cable Reverse Grip Triceps Pushdown (SZ bar) (female)

Cable Reverse Grip Triceps Pushdown demonstration gif

Instructions:

  • 1Stand in front of a high pulley with an EZ-bar attached
  • 2Grab the bar with palms facing upwards
  • 3Pull the bar down to your thighs by extending your arms
  • 4Return slowly back to the starting position

Tips:

  • Keep your elbows close to your body
  • Do not use your back or shoulders to push the bar down
  • Maintain a steady movement without any jerks
  • Squeeze your triceps at the bottom of each repetition

Cable Reverse Grip Triceps Pushdown: A Comprehensive Guide

The cable reverse grip triceps pushdown is an effective exercise aimed at strengthening the upper arms, particularly the triceps. Using a cable machine, this movement focuses on the medial and long heads of the triceps, making it a popular choice for those looking to enhance their arm strength and definition.

How to Perform the Cable Reverse Grip Triceps Pushdown

  1. Attach a straight or EZ curl bar to the high pulley of a cable machine.
  2. Position yourself with feet shoulder-width apart. Grasp the bar with an underhand (supinated) grip.
  3. Pull the bar down towards your thighs while keeping your elbows close to your body.
  4. Extend your arms fully at the bottom of the movement, squeezing the triceps.
  5. Slowly return to the starting position while maintaining control.

Tips for Optimal Performance

  • Grip Width: Adjust your hand position to find the grip that feels comfortable while still engaging your triceps effectively.
  • Maintain Posture: Keep your back straight and core engaged to avoid straining your back.
  • Control the Movement: Focus on a controlled motion rather than rushing through sets. This ensures maximum muscle engagement and reduces injury risk.

Alternatives to the Cable Reverse Grip Triceps Pushdown

For those seeking variety or equipment alternatives, consider these options:
  • Cable One Arm Reverse Grip Triceps Pushdown: This variation allows you to isolate each arm individually, promoting balanced strength.
  • Tricep Pushdown vs. Reverse Grip: The traditional triceps pushdown uses a pronated grip, impacting different parts of the triceps muscle.
  • Reverse Grip Tricep Pushdown Alternative: You may also try using resistance bands for similar muscle engagement.

In Conclusion

Incorporating the cable reverse grip triceps pushdown into your workout routine can significantly enhance upper arm strength. Remember to focus on form and control, and consider the alternatives provided to keep your training fresh and effective. Whether you're a beginner or a seasoned fitness enthusiast, this exercise is an excellent way to target the triceps and achieve your fitness goals.

Cable Reverse Grip Triceps Pushdown Muscles Worked

Arms

Back

Core

Legs