How to Master the Reverse-Grip Tricep Pushdown Exercise

Reverse-grip tricep pushdowns are triceps exercises designed to isolate and build strength in your triceps muscles. The exercise can be practiced with a resistance band or by placing a straight bar attachment on a pulley machine in a high pulley position. To practice reverse-grip triceps pushdowns, stand with your feet shoulder-width apart, grip the straight bar or resistance band with an underhand grip, and pull it down toward your quads.

There are several notable benefits to practicing reverse-grip tricep pushdowns.

1. 1. Reverse-grip tricep pushdowns are an isolation exercise. The tricep muscle consists of three parts known as heads: the lateral head, long head, and medial head. Reverse-grip tricep pushdowns activate your entire triceps but focus most of the tension on the medial head of the triceps, which runs from the middle of the tricep down to the elbow joint.
2. 2. Reverse-grip triceps pushdowns engage your lower and upper body. In addition to a tricep workout, reverse grip triceps pushdowns activate your glutes, back, and core muscles to help stabilize your body throughout the exercise.
3. 3. Reverse-grip triceps pushdowns can be practiced at home. No need to head to the gym. Reverse grip triceps pushdowns can be practiced at home using resistance bands.

Both regular and reverse-grip tricep pushdowns are isolation tricep exercises. However, regular pushdowns use an overhand grip, whereas the reverse-grip tricep pushdown uses an underhand or supinated grip. Though this difference may sound small, changing your grip can activate your muscles differently and train your body to adapt to receiving weight from various angles.

For reverse grip triceps pushdowns, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Set the pulley to the highest height setting on the cable machine. Face the cable machine and grab the handle with an underhand grip.
2. 2. Take a step backward to move the weight off of the weight stack. Your posture should be tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
3. 3. Evenly distribute your weight and grip the floor with your feet to create a stable position. Your upper arm should be against your ribcage and your lower arm should be in contact with your upper arm. Maintain neutral shoulder blades.
4. 4. Pre-tension your shoulders, hips, and core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position.
5. 5. While maintaining your alignment, squeeze your triceps to begin straightening your elbows. Finish the movement by squeezing your triceps while maintaining a slight bend in your elbows. Movement should only occur at your elbows.
6. 6. Slowly bend your elbows to return to the starting position.
7. 7. Repeat the reverse-grip triceps pushdown for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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