Fitorex

Reverse-Grip Triceps Pushdown

A supinated grip (palms up) emphasises the medial head of the triceps in the pushdown.

  • Isolation
  • Cable
  • Beginner

How to do it

  • Palms up on the bar
  • Elbows tucked, extend all the way down
  • Come back up under control without letting your elbows flare

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

  • Letting your elbows drift forward
  • Breaking at the wrist

Muscles worked

Primary

  • Triceps

Alternatives

PreviousCross-Face Triceps Extension
Form animation: Reverse-Grip Triceps Pushdown
The same animation you see in the app while logging the set.
Type
Isolation
Equipment
Cable
Level
Beginner
Pattern
Elbow extension
Stimulus / fatigue
High
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