Cable Reverse-grip Pushdown

Also known as: reverse-grip cable pushdown

Advanced

Triceps

Cable

Chasing lockout strength and arm thickness? Cable Reverse-grip Pushdown uses unbroken cable tension to get there.

How to do Cable Reverse-grip Pushdown

Attach a straight bar to a high pulley cable machine.
Stand facing the machine with your feet shoulder-width apart.
Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
Using your triceps, push the bar down until your arms are fully extended and your triceps are contracted.
Pause for a moment, then slowly return the bar to the starting position.
Repeat for the desired number of repetitions.

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Cable Reverse-grip Pushdown Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Step back until the stack never rests at the top.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Move the pin one plate once the last rep feels easy.

Common Cable Reverse-grip Pushdown Mistakes

Setting the pulley at the wrong height for the line of pull

Match pulley height so the cable lines up with the working muscle.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than Cable Reverse-grip Pushdown

Easier progression

Olympic Barbell Triceps Extension

Swap Cable Reverse-grip Pushdown For

Dumbbell Standing One Arm Extension

Barbell Reverse Close-grip Bench Press

Smith Machine Decline Close Grip Bench Press

Cable Reverse-grip Pushdown — Frequently Asked Questions

How do you do the Cable Reverse-grip Pushdown?

Attach a straight bar to a high pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Reverse-grip Pushdown work?

The Cable Reverse-grip Pushdown primarily targets the triceps. It is classified as a arms exercise and is performed with a cable machine.

How many sets and reps of the Cable Reverse-grip Pushdown should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Reverse-grip Pushdown good for beginners?

Not usually. The Cable Reverse-grip Pushdown is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Cable Reverse-grip Pushdown?

Try the Dumbbell Standing One Arm Extension, Barbell Reverse Close-grip Bench Press or the Smith Machine Decline Close Grip Bench Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Reverse-grip Pushdown the same as the reverse-grip cable pushdown?

Yes. The Cable Reverse-grip Pushdown is also commonly called the reverse-grip cable pushdown. Different gyms and training programs label it differently, but "reverse-grip cable pushdown" refer to this same movement.