Reverse Grip Tricep Pushdown (Cable)
The Reverse Grip Tricep Pushdown is a cable isolation exercise that targets the triceps using an underhand grip to emphasize the medial head. This variation builds arm strength and definition while engaging the forearms more intensely than standard overhand pushdowns.
The reverse grip places unique demands on wrist mobility and grip strength, often limiting the weight you can lift compared to overhand variations. The AI analyzes your RPE relative to the weight used to distinguish between true tricep failure and grip fatigue, ensuring optimal stimulus. Additionally, if your profile indicates recent heavy pulling sessions or wrist sensitivity, the app can adjust volume or suggest neutral-grip alternatives to prevent joint strain.
Form Cues
- Grip the bar with palms facing up
- Pin your elbows tightly against your ribs
- Extend arms fully until straight
- Squeeze the triceps hard at the bottom
- Keep your wrists neutral and straight
- Don't let your elbows flare outward
- Don't let your elbows drift forward or back
- Don't curl your wrists at the bottom
- Don't use momentum to swing the weight
- Don't hunch your shoulders forward
Common Mistakes
- Flaring elbows away from body
- Using excessive weight
- Bending wrists under load
- Leaning too far forward
- Incomplete range of motion
Muscles Worked
This exercise primarily targets the triceps brachii, placing specific emphasis on the medial head due to the supinated (underhand) hand position. It also requires significant activation from the forearm flexors and wrist stabilizers, making it a dual-purpose movement for arm development.
Primary
Secondary
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