The tricep pushdown is a widely used exercise for isolating the muscles on the back of the upper arm, collectively known as the triceps brachii. This three-headed muscle group is responsible for extending the elbow joint. While the standard version uses an overhand (pronated) grip, the reverse grip pushdown introduces an underhand (supinated) hand position. This simple mechanical alteration fundamentally changes how the triceps are recruited.
Proper Execution and Grip Mechanics
To begin the reverse grip tricep pushdown, attach a straight or EZ-bar to the high pulley of a cable machine. Grasp the bar with an underhand grip, palms facing upward, with your hands placed about shoulder-width apart. Maintain a stable, upright posture, taking a small step back from the machine to create tension on the cable stack.
The upper arms must remain stationary and pinned tightly against the sides of the torso throughout the entire movement. Initiate the pushdown by extending the elbows, driving the bar downward until the arms are fully straightened, achieving a complete triceps contraction. Carefully control the weight as you allow the forearms to return slowly to the starting position, maintaining constant tension.
Unique Muscle Activation
The primary distinction of the reverse grip pushdown lies in its ability to shift the emphasis to a specific region of the triceps. Changing the hand position from pronated to supinated significantly increases the activation of the medial head of the triceps brachii. This head is situated deep within the muscle group and often receives less stimulus during many common triceps exercises.
Biomechanical data indicates that the medial head can be activated at approximately 60% of a maximal voluntary contraction during this movement, which is notably higher than the lateral and long heads. This preferential recruitment occurs because the forearm’s rotation places the medial head in a mechanically advantageous position for elbow extension. Development of the medial head contributes significantly to the overall size and thickness of the upper arm.
Incorporating the Reverse Grip into Training
The reverse grip pushdown is best utilized as an accessory exercise to complement more general tricep movements. It serves as an excellent tool for volume accumulation or as a finisher at the end of an arm workout, allowing concentrated focus on the targeted medial head. Programming involves performing three to four sets in a moderate to high repetition range, generally between 8 and 15 repetitions per set.
Compared to standard overhand pushdowns, the supinated grip can feel more forgiving on the wrist joints for some individuals, making it a suitable alternative if wrist discomfort occurs with a straight bar. Because the movement isolates the triceps effectively, it helps correct potential strength imbalances within the three triceps heads.