Tricep Pushdown With Bar, Reverse Grip
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The Tricep Pushdown with Bar using a reverse grip is a cable machine exercise where you grip the straight bar pronated (palms down) and push it downward from shoulder height to full elbow extension, emphasizing the triceps brachii. Its primary purpose is to isolate and strengthen the triceps, particularly the medial head, for improved arm size, pressing power, and lockout strength. It requires a cable station with straight bar attachment and benefits lifters seeking targeted tricep hypertrophy or those overcoming sticking points in overhead presses, though adaptable for moderate loads.
How to Perform Tricep Pushdown With Bar, Reverse Grip
- 1Stand facing a cable machine with a straight bar attachment set at chest height. Grip the bar with an underhand (reverse) grip, hands shoulder-width apart, palms facing up.
- 2Step back slightly to create tension in the cable, feet shoulder-width apart, knees soft, core braced, and elbows tucked close to your sides.
- 3Position elbows at a 90-degree angle, forearms parallel to the floor, shoulders relaxed and down away from ears—this is your starting position.
- 4Exhale as you extend your elbows fully, pushing the bar straight down toward your thighs until arms are straight, keeping elbows pinned to your sides.
- 5Pause briefly at the bottom, squeezing your triceps hard.
- 6Inhale as you slowly allow the bar to rise back up, bending your elbows to return forearms to parallel while resisting the cable's pull.
- 7Repeat for desired reps, maintaining control throughout.
- 8Key form tips: Keep elbows stationary and glued to your body—avoid flaring them out. Use only triceps to push, not momentum from hips or shoulders. Stay upright; don't lean forward. Common mistakes: Swinging the body or partial range of motion—focus on full extension for max tricep activation.