Reverse Grip Cable Tricep Extension
The reverse-grip cable pushdown is a triceps isolation exercise in which you hold a cable handle palm-up and straighten your elbow to push it down to your thigh. It works the triceps, with an underhand grip that many lifters use for variety and a different feel at the bottom of the movement.
Also called: Reverse Grip Tricep Pushdown, Underhand Cable Tricep Extension, Reverse-Grip Pushdown, Underhand Cable Pushdown · Equipment: cable · Pattern: isolation
Step by step
- Attach a single handle to a cable pulley set at or above head height. A straight bar can be used to work both arms together.
- Stand facing the stack with your feet hip-width apart and take the handle with an underhand grip, palm facing up.
- Pull the handle down until your elbow is bent to about 90° and your upper arm is by your side. This is the start position.
- Stand tall with your trunk braced and your wrist straight.
- Straighten your elbow to push the handle down until your arm is straight, moving only your forearm.
- Squeeze at the bottom, then let the handle rise under control until your elbow is back to about 90°.
- Keep your upper arm still for every rep. If working one arm, complete all reps, then swap to the other.
- Palm up, wrist straight
- Elbow pinned to your side
- Only your forearm moves
- Squeeze with your arm straight
- Control the handle back to 90°
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Triceps brachii: medial head | Prime mover | D |
| Triceps brachii: lateral head | Prime mover | D |
| Triceps brachii: long head | Secondary | B |
| Forearm flexors | Stabiliser | D |
| Biceps brachii | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Wrist bending back under the load
Fix: Keep your wrist straight and use a load you can hold palm-up.
Elbow drifting forward
Fix: Keep your upper arm by your side and move only at the elbow.
Curling the handle back up
Fix: Let the handle rise slowly while your upper arm stays still.
Short, partial reps
Fix: Move from an elbow at about 90° to a fully straight arm on every rep.
Leaning over the handle
Fix: Stand tall and use a load you can move without leaning.
What the research says
Muscle growthRehab & prehabGeneral fitnessEndurance
- Grip and head emphasis — The reverse grip is widely coached as shifting emphasis to the medial head. There is no direct research showing it changes which part of the triceps grows.
- Arm position — A controlled trial found triceps extensions with the arms by the sides grew the triceps less than the same exercise overhead, a difference driven by the long head.
- Load and reps — Research comparing loads finds muscle growth is similar across a wide range of loads when sets are taken close to failure. The underhand grip suits lighter loads, and 12–20 reps are common.
- Effort — Studies show sets that finish a few reps short of failure capture most of the growth benefit; true failure adds only a small extra effect.
- Volume — Research links more weekly sets for a muscle to more growth, with diminishing returns. Pressing also works the triceps, and counting those sets improves volume estimates.
Swap it mid-workout
- Cable Overhead Tricep Extension
- Dumbbell French Press
- Dumbbell Tricep Extension
- Overhead Barbell Extension
- Dumbbell Skullcrusher
- Lying Dumbbell Extension
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the reverse grip cable tricep extension in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.