Step by step
- Attach a bar to the high pulley and grip it with palms facing up, shoulder width apart.
- With your elbows by your sides, push the bar down until your arms are straight.
- Squeeze your triceps at the bottom.
- Let it rise slowly until your forearms are parallel to the floor.
Tip: Use it as a variation of the regular pushdown, not as a replacement.
Common mistakes
Keep them by your sides.
Keep your wrists straight.
With this grip you move less weight than with the regular one.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
How is it different from the regular grip?
The reverse grip works the inner triceps and forearm a bit more, but allows less weight.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add reverse-grip triceps pushdown to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.