Cable Reverse-grip Pushdown exercise animation (Hombre)

Cable Reverse-grip Pushdown

Músculo objetivo
Triceps Brachii
Equipamiento
Cable
Parte del cuerpo
Upper Arms
Tipo
Strength

The cable reverse-grip pushdown is an isolation exercise that targets the triceps brachii, using an underhand (supinated) grip on a cable to bias the medial head and emphasize a strong lockout. The constant tension from the cable makes it a joint-friendly finisher for building arm size and pressing strength.

Cómo hacer el Cable Reverse-grip Pushdown

  1. 1Attach a straight or short bar to a high cable pulley and set the weight to a moderate, controllable load.
  2. 2Grip the bar with both palms facing up (underhand), hands about shoulder-width apart.
  3. 3Step back slightly, stand tall with a soft bend in your knees, and brace your core.
  4. 4Pin your upper arms against your sides so only your forearms will move.
  5. 5Press the bar down by extending your elbows until your arms are fully straight, keeping your wrists neutral.
  6. 6Squeeze your triceps hard at the bottom for a brief pause.
  7. 7Let the bar rise under control until your forearms are roughly parallel to the floor, keeping tension on the triceps.
  8. 8Complete your reps, then return the bar to the stack with control.

Consejos de técnica

  • Keep your elbows fixed at your sides through the whole rep so the work stays on the triceps instead of the shoulders.
  • Drive through the lockout and pause briefly at the bottom to maximize the contraction.
  • Keep your wrists straight and firm rather than letting them curl, so the load tracks through your forearms.
  • Use a moderate weight you can control; this is an isolation move, not a place to ego-lift.
  • Lower the bar slowly on the way up to keep constant tension and add time under load.

Errores comunes

  • Letting your elbows drift forward or away from your body, which turns the movement into a press and steals tension from the triceps.
  • Using too much weight and leaning into the bar, because momentum from the torso replaces triceps work and reduces the effective load.
  • Shrugging or rolling the shoulders forward to push the bar down, which shifts effort onto the shoulders and risks strain.
  • Cutting the range short and not fully extending the elbows, so you miss the lockout where the triceps work hardest.
  • Bending the wrists under the load, which strains the joint and weakens force transfer to the bar.

Preguntas frecuentes

What muscles does the cable reverse-grip pushdown work?

It isolates the triceps brachii, the large muscle on the back of the upper arm. The underhand grip places extra emphasis on the medial head of the triceps.

Why use a reverse grip instead of a normal pushdown?

The underhand grip keeps your elbows tucked and shifts more emphasis onto the medial head of the triceps. Many lifters also find it easier on the wrists and a useful way to vary triceps training.

Is the cable reverse-grip pushdown good for beginners?

Yes. The cable guides the path of motion and the load is easy to adjust, so it is a safe, low-skill way to learn to isolate and feel the triceps.

How many sets and reps should I do?

As an isolation exercise, 3 to 4 sets of 10 to 15 reps with a controlled tempo works well. Pick a weight that lets you fully lock out each rep without swinging.

Where should I feel the cable reverse-grip pushdown?

You should feel it in the triceps on the back of your upper arms, especially at the bottom as you lock out. If you feel it mainly in your shoulders, keep your elbows pinned to your sides.

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