Cable Reverse Grip Triceps Pushdown (SZ-bar) exercise animation (Hombre)

Cable Reverse Grip Triceps Pushdown (SZ-bar)

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

The cable reverse grip triceps pushdown with an SZ-bar isolates the triceps brachii using an underhand (palms-up) grip on a curved SZ-bar attached to a high cable pulley. The constant cable tension and supinated grip emphasize the inner head of the triceps, making it a precise finisher for building upper-arm size and lockout strength.

Cómo hacer el Cable Reverse Grip Triceps Pushdown (SZ-bar)

  1. 1Attach an SZ-bar to a high cable pulley and set the pulley above head height.
  2. 2Grip the angled ends of the SZ-bar with an underhand (palms-up) grip, hands roughly shoulder-width apart.
  3. 3Step back slightly, stand tall with feet hip-width apart, and brace your core with a small forward lean from the hips.
  4. 4Pin your upper arms against your sides so only your forearms move, and start with your elbows bent near 90 degrees.
  5. 5Press the bar down by extending your elbows until your arms are fully straight, squeezing the triceps at the bottom.
  6. 6Pause briefly in the locked-out position without letting your elbows drift forward or your shoulders round.
  7. 7Let the bar rise under control back to the start, keeping tension on the triceps the whole way up.
  8. 8Finish your reps, then guide the bar up to the stack and release it safely.

Consejos de técnica

  • Keep your upper arms locked to your torso; if your elbows travel forward, you shift the work off the triceps.
  • Use a controlled tempo on the way up rather than letting the stack yank the bar back, so tension stays on the muscle.
  • Drive through to a full lockout each rep and hold a short squeeze to maximize triceps recruitment.
  • Keep your wrists neutral and firm on the SZ-bar so the load stays on the triceps, not your forearms.
  • Treat this as an isolation finisher with moderate weight and higher reps; chasing heavy loads breaks the strict form.

Errores comunes

  • Letting the elbows flare forward or away from the body, which turns the move into a partial press and removes tension from the triceps.
  • Leaning back and using bodyweight to drive the bar down, which cheats the rep and reduces direct triceps work.
  • Cutting the range short by not fully extending the elbows, so you miss the lockout where the triceps work hardest.
  • Shrugging or rounding the shoulders to muscle up heavy weight, which strains the shoulders and shifts effort away from the arms.
  • Letting the bar snap back up uncontrolled, which sacrifices the eccentric portion where much of the muscle growth happens.

Preguntas frecuentes

What muscles does the cable reverse grip triceps pushdown work?

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

Why use a reverse (underhand) grip instead of a standard pushdown?

The supinated, palms-up grip keeps your wrists in a position that biases the inner head of the triceps and can feel easier on the elbows than a straight-bar overhand pushdown.

What is a good alternative to the cable reverse grip triceps pushdown?

Try a standard overhand cable pushdown with a straight or rope attachment for a similar isolation feel, or use a rope pushdown to spread the load across all three heads of the triceps.

How many sets and reps should I do?

Since this is a triceps isolation move, 3 to 4 sets of 10 to 15 reps with moderate weight and strict form works well, usually placed toward the end of an arm or pushing workout.

Is the cable reverse grip triceps pushdown good for beginners?

Yes. The cable provides constant, controlled tension and the movement is easy to learn, making it a safe way for beginners to isolate the triceps without a spotter.

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