Reverse Grip Tricep Pushdowns

Introduction

The Reverse Grip Tricep Pushdown is a highly effective isolation exercise that targets the triceps brachii, specifically emphasizing the medial head due to the supinated (underhand) grip. This variation of the traditional tricep pushdown not only enhances muscle engagement but also promotes better elbow stability and joint health. By incorporating the reverse grip, lifters can experience a unique contraction and stretch in the triceps, making it an excellent addition to any upper body or arm-focused workout routine. Ideal for those looking to build muscle mass and improve arm definition, the Reverse Grip Tricep Pushdown is a versatile and valuable exercise for both novice and advanced fitness enthusiasts.

Execution

How to Execute Reverse Grip Tricep Pushdowns

Setup

1. Attach a straight bar or EZ-curl bar to a high pulley on a cable machine.
2. Stand facing the machine with your feet shoulder-width apart.
3. Grasp the bar with an underhand (supinated) grip, palms facing up, and hands shoulder-width apart.
4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
5. Engage your core and maintain a slight bend in your knees for stability.

Execution

1. Begin with your elbows bent at approximately 90 degrees, with the bar at chest level.
2. Exhale and push the bar down by extending your elbows, keeping your upper arms stationary.
3. Continue to push down until your arms are fully extended and your hands are near your thighs.
4. Pause briefly at the bottom of the movement, ensuring a full contraction of the triceps.

Finishing

1. Inhale and slowly return the bar to the starting position by bending your elbows, maintaining control throughout the movement.
2. Repeat for the desired number of repetitions.
3. After completing your set, carefully release the bar and step away from the machine.