Triceps Cable Pushdown Reverse Grip

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

1. Attach a straight or EZ bar to the high pulley of a cable machine.
2. Stand facing the machine with feet shoulder-width apart.
3. Grasp the bar with an underhand grip, palms facing up, and hands shoulder-width apart.
4. Keep your elbows close to your sides and slightly bend your knees for stability.
5. Start with your forearms parallel to the floor, maintaining a slight forward lean.
6. Exhale as you push the bar down by extending your elbows until your arms are fully extended.
7. Inhale as you slowly return to the starting position, keeping tension on the triceps.
8. Repeat for the desired number of repetitions.

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.