Triceps Cable Pushdown Reverse Grip
enums.exercise_tag.STRENGTHenums.exercise_tag.PUSH
exercise_detail.body_part: enums.body_part.TRICEPS
exercise_detail.description
The Triceps Cable Pushdown Reverse Grip is an isolation exercise targeting the triceps brachii. This variation emphasizes the medial head of the triceps by using a supinated (underhand) grip, which can also engage the forearm muscles. It is performed using a cable machine with a straight or EZ bar attachment.
exercise_detail.how_to_perform
- Attach a straight or EZ bar to the high pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the bar with an underhand grip, palms facing up, and hands shoulder-width apart.
- Keep your elbows close to your sides and slightly bend your knees for stability.
- Start with your forearms parallel to the floor, maintaining a slight forward lean.
- Exhale as you push the bar down by extending your elbows until your arms are fully extended.
- Inhale as you slowly return to the starting position, keeping tension on the triceps.
- Repeat for the desired number of repetitions.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.tips
- Maintain a controlled motion throughout the exercise to maximize muscle engagement.
- Avoid using momentum; focus on isolating the triceps by keeping your upper arms stationary.
- Keep your wrists straight to prevent strain and ensure effective force transfer.
- Engage your core for better stability and posture during the movement.
- Adjust the weight so that you can perform the exercise with proper form and full range of motion.
- Focus on squeezing your triceps at the bottom of the movement for maximum contraction.
exercise_detail.common_mistakes
- Using too much weight, causing excessive swinging or momentum.
- Allowing elbows to flare out instead of keeping them close to the body.
- Leaning forward excessively, reducing triceps engagement.
- Not fully extending the arms, limiting range of motion.
- Bending wrists instead of keeping them straight, reducing control.
- Using a grip that is too wide, misaligning the wrists and elbows.
- Rushing through repetitions, compromising form and control.
- Failing to maintain a stable core, leading to body sway.
- Locking out elbows forcefully at the bottom of the movement.
- Neglecting to keep shoulders down and back, causing tension in the neck.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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