The reverse-grip triceps pushdown flips the standard pushdown grip to supinated (palms up). The reversed grip shifts more emphasis to the medial triceps head — the hardest to develop — and creates a stronger peak contraction than the overhand version.
What it is
The reverse-grip triceps pushdown is a triceps pushdown performed with an underhand (supinated) grip. Using a straight bar or single handle, the lifter grips with palms facing up and extends the arm downward. The reversed grip biases the medial triceps head.
Muscles worked
| Muscle | Contribution |
|---|---|
| Triceps medial head | ~50 % |
| Triceps lateral, long | ~35 % |
| Forearms | ~15 % |
How to reverse-grip triceps pushdown: 5 steps
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Set cable
Attach a **straight bar to a high pulley.** Grip underhand (palms up).
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Position
**Elbows pinned to sides,** forearms parallel to floor at start.
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Push down
**Extend arms down to full lockout.**
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Peak squeeze
**Hold contraction with palms up.** Feel medial triceps engage.
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Controlled return
**Return over 2 seconds** to starting position.
How it differs from standard pushdown
- Underhand grip. Palms face up throughout.
- Medial-head emphasis. The supinated grip biases this less-developed head.
- Lighter loads. Grip strength limits weight — expect 60-70 % of overhand pushdown weight.
- Better mind-muscle connection. Many lifters feel the triceps more clearly than with overhand.
Common mistakes
When to use this variation
Use reverse-grip pushdowns for medial triceps development and variation. Program 3 sets of 12-15 reps. Pair with standard pushdowns in the same session or alternate between weeks.
FAQ
Bar or single handle?
Straight bar for bilateral work; single handle for unilateral focus. Both work with reverse grip.
Why the medial-head focus?
The medial head is most active in supinated positions. The reversed grip taps into that activation pattern.
Uncomfortable grip — normal?
Yes at first. The wrist position is unfamiliar. Give it 2-3 sessions to adapt.
Related exercises
- Triceps Pushdown: standard overhand
- Single-Arm Triceps Pushdown: unilateral variant
- Rope Pushdown: rope attachment version
- Tate Press: another medial-head focused option
