The reverse grip tricep pushdown is an isolation exercise performed using a cable machine, designed to focus tension specifically on the triceps brachii muscle. This variation distinguishes itself from the standard pushdown by employing a supinated, or underhand, grip on the bar attachment. The simple alteration of wrist position is effective for shifting the load and emphasis among the three distinct heads of the triceps. By changing the mechanical advantage, the reverse grip targets parts of the muscle group that may be undertrained by more common pressing or extension movements. This exercise helps achieve a more comprehensive and balanced development of the back of the upper arm.
Understanding the Triceps Anatomy
The triceps brachii is a large muscle located on the posterior aspect of the upper arm. Its primary role is to extend the elbow joint, straightening the arm. The name “triceps” refers to the three heads that converge into a single tendon near the elbow: the long head, the lateral head, and the medial head.
The long head is unique because it originates from the scapula, meaning it crosses both the elbow and the shoulder joint. The medial and lateral heads both originate from the humerus, and therefore only cross the elbow joint. While all three heads work together to extend the forearm, the long head also plays a minor role in certain shoulder movements.
The Specific Muscle Head Targeted
The reverse grip pushdown is specifically known for significantly increasing activation of the triceps’ medial head. The medial head is located deep beneath the other two heads and is active during nearly all forms of elbow extension. By turning the palms up (supination), the position of the forearm alters the line of pull and changes the mechanical tension across the triceps tendon.
This supinated grip lessens the involvement of the lateral head, which typically bears a large portion of the load during a standard overhand pushdown. The shift in load effectively directs more of the force to the medial head, making it the primary mover in this specific exercise. Furthermore, the reverse grip can also increase the engagement of the long head, especially when combined with a full range of motion. Developing the medial head contributes to the overall thickness and density of the upper arm.
Maximizing Engagement Through Proper Form
To ensure the reverse grip effectively targets the intended muscle heads, the execution requires focused attention to several form details. The grip on the straight bar attachment should be shoulder-width or slightly narrower, with the palms facing upward (supinated). A slightly closer grip helps centralize the force and prevent the wrists from becoming overly stressed during the movement.
The most important technique cue is keeping the upper arms and elbows fixed tightly against the sides of the torso throughout the entire set. Allowing the elbows to travel forward or flare out shifts the tension away from the triceps and introduces the shoulder and chest muscles. A small forward lean of the torso from the hips can help stabilize the body and maintain the elbows’ static position.
The movement should be initiated by contracting the triceps to press the bar downward until the arms are fully extended, or nearly straight, without locking the elbow joint. This complete extension is necessary to achieve a peak contraction in the targeted medial head.
Controlled Eccentric Phase
The return phase, or eccentric portion, must be performed slowly and with strict control. Resist the weight as the forearms move back up toward the starting position. This controlled negative movement is beneficial for maximizing muscle fiber recruitment and promoting growth.