Reverse Grip Pushdown: Proper Execution, Muscles, and Benefits

How do you do a reverse grip push down with a bar?

To perform a reverse grip pushdown with a bar, position yourself facing a cable machine, grasp the straight or EZ bar with an underhand (supinated) grip, keep your elbows tucked close to your body, and extend your forearms downwards, contracting the triceps, before slowly returning to the starting position.

Understanding the Reverse Grip Pushdown

The reverse grip pushdown, also known as the supinated grip triceps pushdown, is an isolation exercise primarily targeting the triceps brachii. By employing an underhand grip, this variation can subtly alter the recruitment pattern of the triceps heads, potentially emphasizing the medial head more than a traditional overhand grip, and may offer a more comfortable wrist position for some individuals. It is performed using a cable machine with a straight or EZ bar attachment.

Muscles Engaged

This exercise effectively targets the posterior compartment of the upper arm:

• Primary Mover: Triceps Brachii
  • Long Head: Originates from the infraglenoid tubercle of the scapula. While involved in all triceps movements, its activation can be influenced by shoulder position.
  • Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove. Heavily recruited in powerful extension movements.
  • Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove. This head is often considered to be more consistently active across various triceps exercises, and some biomechanical analyses suggest the reverse grip may slightly increase its emphasis due to forearm pronation.
• Synergists/Stabilizers:
  • Anconeus: A small muscle assisting in elbow extension.
  • Forearm Flexors: Provide grip stability, particularly with the supinated hold.
  • Core Stabilizers: Maintain an upright torso and prevent compensatory movements.

Proper Execution: Step-by-Step Guide

Follow these steps for optimal form and effectiveness:

1. Setup:
   • Attach a straight bar or EZ bar to the high pulley of a cable machine.
   • Set the weight to an appropriate resistance, allowing for controlled movement through the full range of motion.
   • Stand facing the cable machine, approximately 6-12 inches away, with feet shoulder-width apart or one foot slightly in front of the other for stability.
2. Grip:
   • Grasp the bar with an underhand (supinated) grip, palms facing upwards. Your hands should be about shoulder-width apart, or slightly narrower if using an EZ bar.
   • Ensure a firm, secure grip without excessive squeezing, which can fatigue the forearms prematurely.
3. Starting Position:
   • Pull the bar down until your elbows are flexed to approximately 90 degrees, forearms parallel to the floor, and the bar is roughly at chest height.
   • Tuck your elbows close to your sides, keeping them fixed in this position throughout the movement. This is crucial for isolating the triceps.
   • Maintain a slight forward lean from the hips, with your chest up and shoulders pulled back and down (scapular depression).
4. Execution (Concentric Phase):
   • Exhale as you powerfully extend your forearms downwards, pushing the bar towards your thighs.
   • Focus on contracting your triceps to drive the movement. Your elbows should remain stationary at your sides; the only joint moving significantly is the elbow.
   • Continue extending until your arms are fully straightened, but avoid locking out your elbows hyperextension. Squeeze the triceps briefly at the bottom.
5. Return (Eccentric Phase):
   • Inhale as you slowly and in a controlled manner allow the bar to return to the starting position.
   • Resist the weight as it pulls your forearms back up, ensuring the triceps remain under tension.
   • Maintain elbow position close to your body, preventing them from flaring out or moving forward excessively.
   • Stop once your forearms are parallel to the floor, or just before the weight stack touches down, to maintain continuous tension.
6. Repetitions:
   • Repeat for the desired number of repetitions, maintaining strict form throughout.

Key Biomechanical Considerations & Form Cues

• Elbow Position: The most critical cue is to keep your elbows tucked and stationary at your sides. Any forward or outward movement of the elbows shifts tension away from the triceps and involves the chest or shoulders.
• Controlled Movement: Avoid using momentum. The movement should be slow and controlled, especially during the eccentric (raising) phase, to maximize muscle time under tension.
• Full Extension: Aim for full elbow extension at the bottom of the movement to achieve a complete triceps contraction.
• Wrist Alignment: Keep your wrists straight and aligned with your forearms. Avoid excessive wrist flexion or extension, which can lead to discomfort or injury.
• Scapular Stability: Maintain a stable upper back and shoulders. Avoid shrugging your shoulders or letting them round forward.

Benefits of the Reverse Grip Pushdown

• Triceps Isolation: Highly effective for isolating all three heads of the triceps, with a potential subtle emphasis on the medial head.
• Wrist Comfort: For some individuals, the supinated grip can feel more natural and place less stress on the wrist joint compared to a pronated grip, especially with a straight bar.
• Variety in Training: Introduces a different stimulus to the triceps, which can aid in muscle growth and adaptation, preventing plateaus.
• Improved Peak Contraction: The biomechanics of the reverse grip can facilitate a strong peak contraction at the bottom of the movement, enhancing the "squeeze" on the triceps.

Common Mistakes to Avoid

• Using Too Much Weight: This is the most common error, leading to compensatory movements (swinging the body, flaring elbows) and reduced triceps activation.
• Elbow Movement: Allowing the elbows to move forward or out to the sides reduces triceps isolation and involves the lats or shoulders.
• Incomplete Range of Motion: Not fully extending the arms at the bottom or not allowing a full stretch at the top reduces the effectiveness of the exercise.
• Relying on Momentum: Jerking the weight down or letting it snap back up diminishes muscle engagement and increases injury risk.
• Rounded Shoulders: Failing to maintain an upright posture can strain the upper back and neck.

Programming and Variations

The reverse grip pushdown can be incorporated into your routine as an accessory exercise for triceps development.

• Sets and Reps: Typically performed for 3-4 sets of 10-15 repetitions, focusing on muscle contraction and control.
• Placement: Often done towards the end of a workout focusing on chest, shoulders, or arms, after compound movements.
• Equipment Variations:
  • EZ Bar: Often preferred for wrist comfort as it allows for a more neutral grip angle.
  • Rope Attachment: While not a "bar," a rope allows for greater range of motion and external rotation at the bottom, offering a different stimulus.
• Grip Width: Experiment with slightly narrower or wider grips on the bar to find what feels most effective and comfortable for your anatomy.

Safety and Precautions

• Warm-up: Always perform a general warm-up and specific warm-up sets with lighter weight before attempting working sets.
• Listen to Your Body: If you experience any pain, particularly in the elbows or wrists, stop the exercise.
• Progressive Overload: Gradually increase weight or repetitions as you get stronger, but never at the expense of form.
• Consult a Professional: If you are new to weight training or have pre-existing conditions, consult with a qualified fitness professional or physical therapist for personalized guidance.