The Cable Reverse-Grip Pushdown is an exercise that primarily targets the triceps muscles. This variation of the traditional cable triceps pushdown exercise places more emphasis on the outer head of the triceps.
How to perform
To perform the Cable Reverse-Grip Pushdown, follow these step-by-step instructions:1. Attach a straight or angled bar to the high pulley of a cable machine.
2. Stand facing the cable machine with your feet shoulder-width apart and a slight bend in your knees.
3. Grasp the bar with an overhand, palms facing up grip (reverse grip) with your hands shoulder-width apart.
4. Keep your elbows close to your body and your upper arms stationary throughout the exercise.
5. Engage your core and keep your back straight.
6. Exhale as you extend your elbows and push the bar down towards your thighs, fully extending your arms.
7. Hold the contracted position for a second, squeezing your triceps.
8. Inhale as you slowly return the bar to the starting position, allowing your elbows to bend and controlling the weight.
9. Repeat for the desired number of repetitions.
To maximize the effectiveness of the Cable Reverse-Grip Pushdown, ensure proper form and control throughout the exercise. Focus on using your triceps to push the weight down and avoid swinging or using momentum to lift the weight. Adjust the weight as needed to maintain proper form and challenge your muscles.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.