What is the difference between reverse grip and regular triceps pushdowns?

The reverse grip uses an underhand grip that shifts emphasis to the medial head of the triceps and requires more forearm engagement. Regular pushdowns with an overhand grip distribute tension more evenly across all three triceps heads.

Why do my wrists hurt during reverse grip pushdowns?

Wrist pain typically occurs from gripping too wide or allowing the wrists to bend backward under load. Keep your grip at shoulder width and maintain neutral wrists by actively squeezing the bar throughout the movement.

Can I use a rope attachment for reverse grip pushdowns?

A rope attachment is not ideal for reverse grip pushdowns because the underhand grip position is difficult to maintain with ropes. A straight bar or EZ bar allows for proper supinated grip positioning and better medial head activation.

Reverse Grip Triceps Pushdown (Cable)

The reverse grip triceps pushdown is a cable exercise performed with an underhand grip to target the triceps, particularly emphasizing the medial head. It suits lifters looking to develop complete triceps development and address imbalances from standard pushdown variations.

Muscle group: Triceps
Primary muscles: triceps
Equipment: Cable

How to do the Reverse Grip Triceps Pushdown (Cable)

Attach a straight bar or EZ bar to a high cable pulley and grasp it with an underhand grip, palms facing up, hands shoulder-width apart.
Stand upright with feet shoulder-width apart, elbows tucked close to your sides, and position the bar at chest height with your forearms parallel to the floor.
Press the bar down by extending your elbows until your arms are fully straight, keeping your upper arms stationary throughout the movement.
Pause briefly at the bottom with triceps fully contracted, then return the bar to the starting position under control while maintaining tension on the triceps.

Form tips

Keep your elbows pinned to your sides throughout the entire movement to isolate the triceps and prevent shoulder involvement.
Use a controlled tempo on the eccentric portion rather than letting the weight pull your hands up quickly.
Maintain a slight forward lean from the hips to keep tension on the triceps and prevent your elbows from drifting backward.

Common mistakes

Allowing elbows to flare out or move forward reduces triceps isolation and shifts tension to the shoulders and chest.
Using momentum by rocking the torso or swinging the weight reduces time under tension and increases injury risk to the elbows.
Gripping too wide places excessive stress on the wrists and reduces the effectiveness of the underhand grip position.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps with moderate weight and controlled tempo; for strength, use 3 to 4 sets of 6 to 8 reps with heavier load.

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Frequently asked questions

What is the difference between reverse grip and regular triceps pushdowns?: The reverse grip uses an underhand grip that shifts emphasis to the medial head of the triceps and requires more forearm engagement. Regular pushdowns with an overhand grip distribute tension more evenly across all three triceps heads.
Why do my wrists hurt during reverse grip pushdowns?: Wrist pain typically occurs from gripping too wide or allowing the wrists to bend backward under load. Keep your grip at shoulder width and maintain neutral wrists by actively squeezing the bar throughout the movement.
Can I use a rope attachment for reverse grip pushdowns?: A rope attachment is not ideal for reverse grip pushdowns because the underhand grip position is difficult to maintain with ropes. A straight bar or EZ bar allows for proper supinated grip positioning and better medial head activation.

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