Reverse-Grip Pushdown — Tricep Pushdown Variation
Beginner
The reverse-grip pushdown flips the grip to underhand, changing which triceps head is emphasized. The medial head — the most visible from the front — gets more activation. It's a simple grip swap that adds variety to triceps training.
Best for: Medial triceps head emphasis and wrist-friendly pressing
How It Differs from Tricep Pushdown
Uses a supinated (underhand/palms-up) grip instead of overhand. This shifts more work to the medial head of the triceps and can reduce wrist strain for some lifters.
How to Perform
- Attach a straight bar or EZ-bar to a high cable pulley.
- Grab the bar with an underhand (supinated) grip, hands shoulder-width apart.
- Keep your elbows pinned to your sides and extend your arms down to full lockout.
- Slowly return to the starting position without letting your elbows drift forward.
Equipment & Muscles
|TricepsForearms
Pros
- + Targets medial triceps head
- + May reduce wrist discomfort
- + Easy grip change from standard pushdown
Cons
- - Feels awkward at first
- - Grip strength can limit loading
- - Less emphasis on long head compared to overhead work