Reverse Triceps Push-down Exercise

The reverse tricep push-down extension, also known as the reverse grip triceps extension, is an exercise designed to target the triceps muscle. The triceps, also known as the triceps brachii, is in the back of the arm between the shoulder and the elbow. The reverse grip exercise requires the use of a cable-pulley machine, a bar or single cables depending on whether you want to perform this exercise with one hand or two hands.

Triceps

The triceps brachii makes up 75 percent of your arm and is on the backside of your arm between the elbow and shoulder. The triceps primary function is to fully extend the elbow. The triceps brachii consists of three heads: the medial, lateral and long heads.

Reverse Grip Extension With A Bar

The most common way to perform the reverse grip triceps extension is by using a bar. Bars allow you to use both hands simultaneously, targeting both arms during the exercise. Stand facing the cable machine with feet staggered in a walking stance. Grab the bar with your hands going underneath the bar so your palms face upward. Wrap your fingers around the bar and grip tightly. Place your elbows to the sides of your body. When starting, the bar should be about eye level and your back should be straight. Pull the bar downward until your arms are extended to the ground and pause for a second. Do not lock your elbows and do not rick back or forth with your body. Return to the starting position and do eight to 12 reps for three sets.

Single Hand Reverse Grip Extension

Single-hand reverse grip extension is a variation of the two-handed exercise. Instead you are focusing on one arm at a time and using an individual cable. The movement is the same as the two-handed bar reverse grip extension. Face the cable machine, feet staggered in a walking stance, use an underhand grip and keep your elbow to the side of your body. Start with the cable at about eye level and extend downward to the floor as you straighten your arm. Pause when you get almost to a full extension but do not lock your elbow. Return to the starting position and do this exercise eight to 12 reps for three sets.

Caution

Choose a weight that is comfortable for you to perform this exercise eight to 12 reps for three sets. Seek advice from a personal trainer if you have never done this exercise before. She will be able to properly instruct you on form, safety, and how to properly attach equipment to a cable machine.