Reverse Grip Tricep Extension
Exercise

Reverse Grip Tricep Extension

Watch Video Instructions
Triceps
1 video
Workout Center

The reverse grip tricep extension is a cable isolation exercise that extends the elbows using an underhand (supinated) grip on a straight bar attachment. Flipping the grip changes the line of pull relative to the forearm, placing greater emphasis on the lower and inner portions of the triceps while also demanding more from the brachialis and forearm flexors to maintain the hold. It is a common variation for lifters who have plateaued on standard overhand pushdowns or who want to target the triceps from a different angle.

Muscles Targeted

  • Primary: Triceps brachii (medial and lateral heads)
  • Secondary: Brachialis, anconeus
  • Tertiary: Forearm flexors (grip stabilization)

Starting Position

Attach a straight bar to a high cable pulley. Stand facing the machine with feet shoulder-width apart, grip the bar with an underhand (palms-up) grip at shoulder width, and pull your elbows down to your sides so your forearms are parallel to the floor. Keep your torso upright and core braced before starting the first rep.

Execution Steps

  1. Fix your elbows at your sides and keep them stationary for the entire set
  2. Press the bar down by extending your elbows while keeping the underhand grip locked in
  3. Extend fully until your arms are straight, avoiding wrist flexion to finish the rep
  4. Squeeze the triceps briefly at the bottom of the movement
  5. Return the bar slowly to shoulder height, resisting the cable's pull on the way up
  6. Repeat for the desired number of reps, keeping the elbows pinned throughout

Form Cues

  • Keep the grip supinated: Palms should stay facing up throughout, don't let the wrists roll during the harder reps
  • Pin the elbows: Upper arms should not drift forward or swing to help move the bar
  • Control the wrist: Use a firm, neutral wrist position rather than curling the bar with your fingers
  • Keep your torso still and avoid leaning your bodyweight into the movement
  • Lower the bar with control to load the triceps through the full eccentric range

Common Mistakes

  • Allowing the elbows to drift forward: this shifts tension to the shoulders and reduces triceps isolation, so keep elbows fixed at your sides
  • Using too much weight for the grip: the underhand grip is inherently weaker than an overhand grip, so reduce the load compared to standard pushdowns and prioritize form
  • Bending the wrists to finish reps: this recruits the forearms excessively and can strain the wrist, so keep wrists neutral throughout
  • Rushing the eccentric phase: letting the cable snap the bar back up skips a large portion of the muscle-building stimulus, so control the return every rep
  • Leaning the torso to assist the push: this brings the lats and body weight into the movement, so keep your stance stable and upright

Variations

  • Standard overhand pushdown: pronated grip variation that emphasizes the lateral triceps head more evenly
  • Rope reverse grip extension: rope attachment with a supinated hand position allows slightly more wrist freedom
  • Single-arm reverse grip pushdown: unilateral version that isolates each arm and corrects imbalances
  • Dumbbell reverse grip kickback: free-weight variation using a supinated grip for a similar emphasis without a cable machine
  • Reverse grip resistance band pushdown: band-based alternative for training the same pattern without cable equipment

Tips for Progression

  • Increase weight in small increments once you can complete all sets with a full, controlled range of motion
  • Add a 1-2 second pause at full extension to increase peak triceps contraction
  • Slow the eccentric to 3 seconds to increase time under tension at a fixed weight
  • Progress to single-arm reverse grip pushdowns to further challenge each triceps independently

Training Notes

Use the reverse grip tricep extension as a secondary isolation movement 1-2 times per week, typically after a standard pushdown or a compound pressing exercise. Program 3 sets of 10-12 reps with 60-90 seconds of rest, using a lighter load than the overhand version since the supinated grip is mechanically weaker. It fits well near the end of an arm or push-day session as a way to hit the triceps from a fresh angle.

Exercise Details

Body Parts
Triceps
Category
Workout Center

Frequently Asked Questions

How often should I do the Reverse Grip Tricep Extension?

Because the Reverse Grip Tricep Extension works triceps, two to three sessions a week is a sensible range for most people. Leave at least a day between sessions that hammer triceps so the tissue can recover and adapt. If you train it harder, do it less often.

Is the Reverse Grip Tricep Extension suitable for beginners?

The Reverse Grip Tricep Extension sits at an intermediate level for most lifters. Start light, nail the technique, and only add load once the pattern feels automatic. New to lifting? A coach can check your setup in a single session.

What should I do if the Reverse Grip Tricep Extension causes pain?

Stop the set right away. A working burn in triceps is fine, but sharp or pinching pain is a signal, not a challenge. Reset your cable machine setup, drop the weight, and if the pain comes back, talk to a physio or certified trainer before your next session.

How much weight should I use for the Reverse Grip Tricep Extension?

Pick a load you can move with clean form for every planned rep, where only the last one or two feel genuinely hard. Since this is a pushing movement, keep the bar or handle path steady and avoid bouncing out of the bottom. When form holds across all sets, nudge the load up a little.

Can I modify the Reverse Grip Tricep Extension?

Plenty of options exist. You can swap the cable machine for something similar, shorten the range of motion while you learn the groove, or change your stance to shift the emphasis around triceps. Single-joint moves like this one also work well as a finisher after heavier lifts. Adjust to fit your body, not the other way round.