Reverse Grip Triceps Pushdown

Triceps

Equipment: Cable

New to this

Your first reverse grip triceps pushdown

What weight should I start with on the reverse grip triceps pushdown?

Start at 15 to 25 lb, which is lighter than a rope pushdown. The underhand grip is weaker and your wrists will complain before your triceps do if you load it up. You have it right if you can do 12 reps standing upright with your elbows still.

What usually goes wrong on the reverse grip triceps pushdown?

Attach a straight bar to the high pulley and grip it palms up, hands shoulder-width.

Stand close to the stack with elbows tucked against your ribs and a slight forward lean.

Push the bar down until your arms are straight, wrists neutral.

Let your hands rise until your forearms pass parallel with the floor.

You should feel this in the inner and lower triceps near the elbow.

Most common mistake: the elbows drifting forward and away from the ribs, which hands the work to the shoulders. If the elbows move, take weight off.

If the cable station is occupied

Bench Dips are bodyweight triceps work that needs nothing but a bench.

The Standing Dumbbell Triceps Extension trains the long head overhead, which pushdowns mostly miss.

How to do it

Start by setting a bar attachment (straight or e-z) on a high pulley machine.
Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides.
Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.
Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
Repeat for the recommended amount of repetitions.