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triceps

Reverse Grip Cable Triceps Extension with Barbell

A pushdown with your palms facing up, which shifts the work toward the inner part of the triceps and keeps the elbows tucked.

beginnercable machinestraight bar attachment

Reverse Grip Cable Triceps Extension with Barbell, start position
START
Reverse Grip Cable Triceps Extension with Barbell, end position
END
BEFORE YOU START2
  1. Set the pulley above head height and attach a straight bar.
  2. Choose a lighter weight than for a normal pushdown.
HOW TO DO IT

Get into position

  1. Hold the bar with your palms facing up, hands shoulder-width apart.
  2. Stand close to the machine with your feet hip-width apart.
  3. Pull your elbows down to your sides and keep them there for the whole set.
  4. Start with your forearms a little above level with the floor.

Check: Your elbows are pinned at your sides, your forearms are just above level, and your trunk is upright and still.

Push down

  1. Straighten your arms to push the bar down to your thighs, wrists straight.
  2. Squeeze for a second at the bottom.

Check: Your arms are straight down at your sides, your elbows have not moved, and your trunk is still.

Return slowly

  1. Bend your elbows and let the weight rise slowly until your forearms are just above level.

Check: Your forearms are back just above level with your elbows still at your sides.

That is one rep. Repeat for your set.

Breathe out as you straighten in about 1 second; breathe in as you bend over 2 to 3 seconds.

MUSCLES WORKED
Reverse Grip Cable Triceps Extension with Barbell: muscles worked, front view
Reverse Grip Cable Triceps Extension with Barbell: muscles worked, back view

triceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Elbows drifting away from the body or flaring out. The shoulders take over from the triceps. Fix: Pin your elbows in place; only the forearms move.
  • Letting the weight drop back fast. Fix: Return over 2 to 3 seconds.
  • Wrists bending back under the bar. Fix: Keep your wrists firm and straight; use less weight.
SAFETY1
  • Keep your wrists straight.
EQUIPMENT SETTINGS
  • cable machine · pulley: above head height
RELATED EXERCISES

variants: triceps pressdown

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