How to Do the Reverse-Grip Tricep Pushdown
The reverse-grip tricep pushdown uses an underhand grip, which shifts the feel toward the medial head of the triceps and slightly into the forearm. It is a low-impact variation that adds variety to regular pushdowns.
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Muscles worked
Primary
- Triceps
Secondary
- None to speak of
How to do the Reverse-Grip Tricep Pushdown
- 1
Attach a straight bar to a high pulley and stand close to the stack.
- 2
Take the bar with an underhand grip, hands about shoulder width apart.
- 3
Pin your elbows to your sides.
- 4
Push the bar down until your arms are fully straight.
- 5
Squeeze your triceps at the bottom.
- 6
Return slowly until your forearms are just above parallel.
- 7
Keep your wrists straight throughout.
Form cues to remember
- Elbows stay at your sides
- Wrists stay straight
- Fully extend your arms
- Control the return
Common mistakes
Using too much weight
Use a lighter load than overhand pushdowns, since the grip is weaker.
Letting the wrists bend
Keep your wrists in line with your forearms.
Swinging the torso
Stand still and keep your elbows pinned.
Flaring the elbows
Keep them tucked at your sides.
Sets and reps
| Muscle growth | 3 sets of 10–15 reps, 60 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–25 reps, 45 sec rest |
The underhand grip is tougher on the wrists, so go lighter and stop if you feel wrist or elbow strain.
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Reverse-Grip Tricep Pushdown FAQ
What is different about reverse-grip pushdowns?
The underhand grip changes how your forearms and triceps work together. Most people need less weight, and the movement feels more focused on the medial head.
Should reverse-grip replace regular pushdowns?
Not necessarily. It is a variation to rotate in for variety, but standard pushdowns allow heavier weight.
Why do my wrists hurt on reverse-grip pushdowns?
The underhand grip puts the wrists in a weaker position. Use a lighter weight and keep your wrists straight, or switch to a rope.
