Cable Reverse Grip Triceps Pushdown (SZ-bar) (with arm blaster) exercise animation (Männlich)

Cable Reverse Grip Triceps Pushdown (SZ-bar) (with arm blaster)

Zielmuskel
Triceps Brachii
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable reverse grip triceps pushdown with an SZ-bar isolates the triceps brachii, emphasizing the medial head through the underhand (supinated) grip. An arm blaster pins your upper arms in place, removing momentum so the cable's constant tension stays on the triceps from top to bottom. It's a finishing isolation move for adding detail and lockout strength to the arms.

Cable Reverse Grip Triceps Pushdown (SZ-bar) (with arm blaster): So führst du sie aus

  1. 1Attach an SZ-bar to a high cable pulley and strap the arm blaster around your neck so its plate rests against the front of your upper arms.
  2. 2Take an underhand (supinated) grip on the angled portions of the SZ-bar, hands roughly shoulder-width apart.
  3. 3Stand tall with a slight knee bend, brace your core, and press the backs of your upper arms firmly into the arm blaster.
  4. 4Set your elbows at your sides with your forearms parallel to the floor; this is your starting position.
  5. 5Extend your elbows and push the bar down until your arms are fully straight, squeezing the triceps hard at the bottom.
  6. 6Pause briefly in the locked-out position without leaning forward or shrugging.
  7. 7Lower the bar under control back to the starting position, letting the triceps stretch but keeping tension on the cable.
  8. 8Complete your reps, then return the bar to the stack with control.

Technik-Tipps

  • Keep your upper arms glued to the arm blaster the whole set so the movement happens only at the elbow.
  • Lead the press with your little fingers to reinforce the supinated grip and bias the medial head of the triceps.
  • Use a controlled tempo with a hard squeeze at full extension rather than chasing heavy weight.
  • Keep your wrists neutral and straight; let the elbows do the work, not the hands.
  • Treat this as a high-rep isolation finisher (sets of 10–15) after your heavier pressing work.

Häufige Fehler

  • Letting the elbows drift forward or away from the arm blaster, which turns the move into a press and steals tension from the triceps.
  • Using too much weight and leaning your bodyweight into the bar, which swaps muscular effort for momentum and shortens the working range.
  • Stopping short of full lockout, which skips the peak triceps contraction the reverse grip is meant to deliver.
  • Bending the wrists back under load, which strains the wrist and weakens your line of force into the bar.
  • Shrugging or letting the shoulders rise at the bottom, which recruits the traps instead of isolating the triceps.

Häufig gestellte Fragen

What muscles does the cable reverse grip triceps pushdown work?

It isolates the triceps brachii. The underhand (reverse) grip places extra emphasis on the medial head of the triceps compared with a standard overhand pushdown.

What does the arm blaster do in this exercise?

The arm blaster braces the front of your upper arms in a fixed position, preventing your elbows from drifting and stopping you from swinging the weight. That keeps the tension squarely on the triceps.

Why use a reverse (underhand) grip on triceps pushdowns?

The supinated grip shifts more of the work onto the medial head of the triceps and changes the line of pull, making it a useful variation alongside the standard overhand pushdown.

How many sets and reps should I do?

As an isolation finisher, 3–4 sets of 10–15 controlled reps works well. Prioritize a full lockout and a hard squeeze over heavy loading.

What's a good alternative to this exercise?

A standard overhand cable triceps pushdown is the closest variation. You can also drop the arm blaster and perform a regular reverse grip pushdown if one isn't available.

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