Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster)
Also known as: reverse grip cable triceps pushdown sz-bar with arm blaster
Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster) is a graduate-level take on the pattern and fits late in an arms workout.
How to do Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster)
- Attach a straight bar to the cable machine at the highest setting.
- Stand facing the cable 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.
- Engage your triceps and slowly push the bar down until your arms are fully extended.
- Pause for a moment at the bottom, then slowly return the bar to the starting position.
- Repeat for the desired number of repetitions.
Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster) Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster) Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Slamming into lockout and jarring the elbow
Finish firm but stop just short of a hard snap at the top.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster)
Swap Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster) For
Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster) — Frequently Asked Questions
How do you do the Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster)?
Attach a straight bar to the cable machine at the highest setting. Stand facing the cable 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 Triceps Pushdown (sz-bar) (with Arm Blaster) work?
The Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster) 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 Triceps Pushdown (sz-bar) (with Arm Blaster) should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster) good for beginners?
Not usually. The Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster) 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 Triceps Pushdown (sz-bar) (with Arm Blaster)?
Try the Ski Ergometer, One Arm Dip or the Barbell Incline 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 Triceps Pushdown (sz-bar) (with Arm Blaster) the same as the reverse grip cable triceps pushdown sz-bar with arm blaster?
Yes. The Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster) is also commonly called the reverse grip cable triceps pushdown sz-bar with arm blaster. Different gyms and training programs label it differently, but "reverse grip cable triceps pushdown sz-bar with arm blaster" refer to this same movement.
