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Last updated February 2, 2026
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bicepsforearmstriceps
Triceps Pushdown - Reverse Grip (Cable: Sz-Bar)
Hold the bar with palms facing up. Push the bar down towards your thighs until arms are straight. This targets the inner head of the triceps. Keep elbows glued to your sides.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
triceps
Secondary
forearm extensors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cablesz bar
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand in front of a cable machine with a straight bar attachment.
- Adjust the cable to a high position and select an appropriate weight.
- Step 2Grab the Bar
- Using a reverse grip (palms facing up), grasp the straight bar with your hands shoulder-width apart.
- Step back slightly to create tension in the cable.
- Step 3Position Your Body
- Stand upright with your feet shoulder-width apart and your knees slightly bent.
- Engage your core and keep your elbows close to your body.
- Step 4Push Down
- Begin the movement by pushing the bar down towards your thighs, extending your elbows.
- Keep your upper arms stationary and focus on using your triceps to perform the movement.
- Step 5Control the Return
- Slowly allow the bar to return to the starting position, maintaining control throughout the movement.
- Ensure that your elbows remain close to your body during the return.
- Step 6Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Focus on the contraction of your triceps with each pushdown.
- Step 7Finish the Exercise
- After completing your reps, carefully release the bar and step forward to disengage from the cable.
- Ensure you maintain a good posture as you finish the exercise.