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Cable Reverse Grip Triceps Pushdown (with Arm Blaster)
Stand facing a cable machine with an arm blaster on, gripping the straight bar with an underhand grip and elbows tucked at your sides. Push the bar down by fully extending your arms, squeezing your triceps, then slowly return to the starting position while keeping your elbows stationary. Maintain a straight back and engaged core throughout the movement.
- Target muscles
- Triceps
- Also works
- Shoulders
- Equipment
- Machine
- Training style
- Gym-based
- Logged as
- Weight and reps
- Popularity
- 75 of 100
Cable Reverse Grip Triceps Pushdown (with Arm Blaster): how to do it
- Attach a straight bar to the high pulley of a cable machine and set the desired weight.
- Put on an arm blaster to stabilize your arms and prevent unnecessary movement.
- Stand facing the cable machine with your feet shoulder-width apart, keeping your back straight and core engaged.
- Grab the bar with an underhand (reverse) grip, palms facing up, and position your hands shoulder-width apart.
- Start with your elbows bent at a 90-degree angle, keeping them close to your torso.
- Exhale and push the bar down by extending your arms fully, engaging your triceps throughout the movement.
- Pause briefly at the bottom of the movement, ensuring your arms are fully extended and your triceps are contracted.
- Inhale and slowly return the bar to the starting position with controlled movement, keeping your elbows stationary.
- Repeat for the desired number of repetitions.
Common mistakes
Avoid letting your elbows drift forward or outward, as this reduces triceps activation. Also, do not use momentum; keep the movement slow and controlled to maximize muscle engagement.
Alternatives
More Triceps exercises
Questions about Cable Reverse Grip Triceps Pushdown (with Arm Blaster)
What muscles does the Cable Reverse Grip Triceps Pushdown with Arm Blaster work?
This exercise primarily targets the triceps, especially the medial head, due to the reverse grip. It also engages the shoulders and forearms to a lesser extent, providing balanced upper-arm development.
Do I need an arm blaster to perform this exercise?
The arm blaster helps keep your elbows locked in place, isolating the triceps more effectively. If you don’t have one, you can still perform the movement without it by focusing on strict form and minimizing elbow flare.
Is the Cable Reverse Grip Triceps Pushdown suitable for beginners?
Yes, beginners can safely perform this exercise using light weights to master the technique. Start with controlled reps and focus on proper elbow positioning before increasing resistance.
What are common mistakes to avoid when doing this exercise?
Avoid letting your elbows drift forward or outward, as this reduces triceps activation. Also, do not use momentum; keep the movement slow and controlled to maximize muscle engagement.
How many sets and reps should I do for triceps growth?
A good starting point is 3–4 sets of 8–12 reps, using a weight that challenges you without compromising form. Adjust volume and intensity based on your training goals and recovery capacity.
What safety tips should I follow during this exercise?
Maintain a straight back and engage your core to prevent strain on your lower back. Use a comfortable grip and avoid locking out your elbows aggressively to protect your joints.
Are there variations of the Cable Reverse Grip Triceps Pushdown?
Yes, you can use an EZ bar attachment or resistance bands for a similar movement. Changing grip width or performing the pushdown one arm at a time can also target the triceps differently.