Reverse Grip Triceps Pushdown

Reverse Grip Triceps Pushdown is a strength - supinated elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Anconeus, Forearm muscles, Latissimus dorsi (stabilization)
Exercise type: Strength - supinated elbow extension

Exercise technique

Attachment
Attach a straight or EZ bar to the high pulley.
Grip
Hold the bar at shoulder width with your palms facing up.
Position
Fix your elbows close to your torso and soften your knees.
Start
Hold the bar between upper-abdomen and chest height with a comfortable elbow bend.
Press
Lower the bar without moving your upper arms.
Finish
Once your arms extend, squeeze your triceps without bending your wrists.
Return
Slowly bring your forearms upward while leaving your upper arms fixed.

Key technique points

Choose a light load for the supinated grip.
Hold the bar securely in your palms.
Do not flare your elbows sideways.
Do not let your wrists drop backward.
Exhale as you press.
Do not move your shoulders back and forth.

Common mistakes

Performing a lat pull

Do not change the elbow exercise by driving your upper arms down and back.

Letting the bar roll to the fingers

Do not lose grip security in the underhand position.

Curling the wrists

Do not complete extension through wrist movement.

Pressing with the torso

Do not lower a heavy load by falling forward from the waist.

Flaring the elbows

Do not shift your shoulders sideways to avoid the load.

Releasing the upward return

Do not let the cable bend your forearms upward abruptly.

Frequently asked questions