Setup and loading
Underhand grip at shoulder width.
How to do the reverse-grip triceps pushdown step by step
- Grab the high pulley bar with your palms facing up.
- Elbows pinned to your sides.
- Extend your arms and return slowly.
Form cues
- Elbows fixed
- Wrists firm
Common mistakes
- Letting your elbows drift away
Advertisement
Sets and reps for your goal
Hypertrophy
3 x 10-15 · rest 60 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 2
Sports it suits
Variations and similar exercises
Advertisement