Reverse-Grip Triceps Pushdown

Differentiation: Mechanics

This variation of a Triceps Pushdown is unique. Here is how: your palms are facing upward when you grip the cable attachment - | instead of overhand when performing a normal push-down. Using this hand position focuses and strengthens the long head of your triceps.

Starting Position

To get into starting position, do this...

1) Locate a cable machine with a lat pulldown option. Or, set a cable machine's pulley at its highest setting.

2) Obtain a long bar attachment.

3) Clip a long bar attachment onto the pulley hook.

4) Stand facing the machine, an arm's length away.

5) Grasp the bar - using an underhand grip...

6) Place your feet hip-width apart.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you push the bar down as far as possible,

3) ...until your arms are straight and pointed toward the floor.

4) This is the ending position.

5) Hold this position for a count of one second.

6) Inhale while allowing the bar to retract upward to chest level, using only your forearms.

7) Then, exhale as you again pull the bar down until your arms are fully extended.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your elbows against the sides of your torso throughout the movement.

Keep your upper arms stationary and focus on only moving your forearms.

Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.

Gear Advice

For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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