Reverse Triceps Pushdowns (How To & Alternatives)

Reverse Tricep Pushdowns are a cable isolation exercise targeting the triceps, performed with an underhand (supinated) grip to emphasize the medial head of the triceps while reducing shoulder involvement.

This variation enhances arm definition and helps improve pressing lockout strength.

Primary Muscles Worked: Triceps Brachii (focus on medial head)
Secondary Muscles Worked: Forearms (Grip and Wrist Flexors)
Equipment Needed: Cable Machine with Straight Bar or EZ-Bar Attachment

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How To Do Reverse Tricep Pushdowns

Step-by-Step Instructions

1. Set-Up:
   • Attach a straight or EZ-bar to the high pulley of a cable machine.
   • Stand facing the machine with feet hip-width apart, knees slightly bent, and core braced.
   • Grab the bar with an underhand (supinated) grip, hands about shoulder-width apart.
   • Pull your elbows down to your sides, keeping them pinned throughout the movement.
2. Execution:
   • Extend your elbows, pressing the bar down until your arms are fully straightened while keeping your elbows in place.
   • Squeeze your triceps at the bottom of the movement.
   • Slowly return the bar to the starting position with control, stopping when your forearms are about parallel to the floor.
3. Tips for Proper Form:
   • Keep your elbows locked to your sides throughout for maximum tricep activation.
   • Avoid leaning back or swinging your torso.
   • Move with a controlled tempo—don’t jerk the bar down.

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Key Benefits

• Isolates the triceps, emphasizing the medial head for balanced arm development.
• Strengthens lockout and pressing power.
• Enhances mind-muscle connection with the triceps due to the grip variation.

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Modifications and Variations

• Easier Option:
  • Use lighter weight to master form and maintain elbow stability.
• Harder Option:
  • Slow the eccentric (3–4 seconds up) to increase time under tension.
  • Add a pause at the bottom for a stronger contraction.
  • Perform with a single handle for unilateral focus.

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Common Mistakes

• Elbows Drifting Forward: Keep them pinned to your sides.
• Using Momentum: Perform with strict control to isolate the triceps.
• Partial Range of Motion: Fully extend your elbows at the bottom of each rep.

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Reps and Sets Recommendations

• For Hypertrophy: 3–4 sets of 10–15 reps.
• For Finisher Sets: 2–3 sets of 15–20 reps with lighter weight for a pump.
• For Strength-Endurance: Superset with other tricep work for maximum fatigue.

Reverse Triceps Pushdowns Alternatives

If you can’t do Reverse Triceps Pushdowns, for whatever reason, then here are a few alternatives that you may be able to use as a substitution.

Band Triceps Pushdowns

The closest alternative to Triceps Pushdown, including Reverse Triceps Pushdowns, with a cable machine is doing the same movement using a resistance band.

Simply loop a resistance band around the top of a squat rack and you can do Reverse Triceps Pushdowns. In my opinion, it’s worth paying a few bucks for a resistance band for your home gym if for nothing else than being able to do Band Triceps Pushdowns.

Reverse Wrist Curls

If you’re looking for another exercise to target your wrist extensors, then you might want to give Reverse Wrist Curls a try.

Grab a bar with an overhand grip and sit on a bench. Lay your forearms flat against the bench with your wrists hanging just off the edge. Flex and extend at the wrist while keeping your forearms connected to the bench to really isolate your wrist extensor muscles.

More Links and Info

Looking for more biceps, triceps and forearms exercises? Check out the Arm Farm in our Exercise Library. It has dozens of exercises dedicated to building bigger and stronger arms all with complete step-by-step instructions.

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