How to do Reverse Grip Triceps Extension-Proper Form, Variations, and Common Mistakes

Table of Contents

Outline to be discussed

  • What is Reverse Grip Triceps Extension?
  • Reverse Grip Triceps extension benefits
  • How to do: Reverse Grip Triceps Pushdown
  • Common Triceps Pushdown Mistakes
  • Reverse Grip Triceps Extension Variations

The triceps is a large muscle present on the back of the arm. It consists of 3 parts: the medial, lateral, and long head. It begins just below the socket of the shoulder blade and at two distinct areas of the humerus. Triceps work to extend the elbow joints or simply straighten the arm.

Always remember triceps exercise will not give you skinny, sculpted arms but building your triceps muscles adds tone, makes other upper body exercises easier, and helps your body lose weight, as muscle mass burns calories faster, even at rest.

At the end of this article, You will be able to know about the reverse grip triceps extension or pushdown, its benefits, step-by-step instructions, common triceps pushdown mistakes, and variations you should know about.

What is Reverse Grip Triceps Extension?

Triceps workout like reverse grip triceps extension is a lightweight upper body exercise that targets the forearms, triceps, and upper chest. Reverse grip triceps Pushdown is another name for this exercise that helps in targeting the back of the upper arm. This muscle is important while pushing or bracing the upper body.

To understand this let us consider an example, pushing a door open, bracing a forward fall, or doing a push-up are all ways we can use the Triceps Brachii (Triceps Brachii muscle originates on the Scapula and Humerus and inserts on the Ulnar in the forearm).

If you are not willing to carry out this exercise or you have enjoyed this exercise then you may use reverse grip triceps pushdown alternatives like skull crushers, alternating triceps kickbacks, and overhead triceps extension.

Reverse Grip Triceps extension benefits

Reverse grip triceps extension has a lot of benefits that you should know. A few benefits of this exercise are

  • Strength and Size Gains

Weightlifters usually like this pushdown motion to build the size and strength of their triceps. But many people neglect the reverse grip triceps pushdown. This help to build strength in the medial head of the triceps, which is present under the more visible lateral and long heads.  This exercise is supreme and ideal for bodybuilders, athletes, or anyone who is trying to build arm strength.

We can understand this by saying whether you throw a ball, lift weights and heavy objects, or want to increase the aesthetic appeal of your arms, reverse grip triceps extension is for you.

  • Triceps Isolation

This is an isolation exercise rather than a compound motion. These isolation exercises are good for the body because it allows you to correct the muscle imbalance or provides strength to your body. You can perform reverse grip triceps pushdown if you have strong arms than your chest, this is done to compensate for the imbalance. This will help to improve your physical appearance as well as your performance in compound exercises like the dumbbell fly or incline press.

  • Convenience

There are some triceps exercises that need expensive, heavy equipment which is present only in a gym but this exercise uses a cable system, to perform this exercise all you need is a resistance band. With a stable hook or bar, you can attach the resistance band is mostly attached with the stable hook or bar which increases the strength of your triceps no matter where you are.

Step-by-step Instruction (Reverse Grip Triceps Pushdown)

reverse grip triceps extension
Reverse Grip triceps extension
  • First of all, you must connect the small bar attachment and then set the cable pulley from the top of the pole. Turn it to face the cable pulley. Standing a half-step away, place both feet on the floor slightly further than shoulder-width apart.
  • Then you should Place both hands on the bar with palms facing up and hold the bar directly in front of your body with arms extended. This may act as your starting position.
  • Inhale and bend your elbows which allows the bar to come up towards your chest, by ensuring that your elbows will remain in close contact with the body sides.
  • Exhale by the use of your triceps, extend your elbows, and then takes to the starting position, once again, ensuring that your elbows remain in close contact with the sides of your body.
  • Repeat and complete at least 3 to 4 sets of 8 to 15 repetitions.

Common Triceps Pushdown Mistakes

In a hurry, beginners usually make some mistakes due to which they are got injured. To perform reverse grip triceps extension exercise everyone should take care of themselves.

  • Rounding the Back

While lifting a heavyweight a lot of people usually tend to round their back and shoulders while doing reverse grip triceps extension exercises. This rounded back position of the body occurs when they try to get leverage over the weight. So, keep in mind if you are not able to pick the weight with proper form it means you are lifting too much weight. To come out of this mistake you have to focus on keeping your back straight and your chest must be held high. Reduce weight and practice good form.

  • Excessive Elbow Movement

Most of the people let their elbows sway back and forward during the movement. You can technically pick more weight by using momentum, doing this actually you are using your lats to complete the exercise. If you want to prioritize your triceps then keep your elbows tucked into your body and this will help you to get maximum triceps contraction.

  • Elbows Flaring Out

Another mistake that people make during reverse grip bench presses for the triceps is the elbows flaring. Chest and shoulder muscles take over when elbows are flared out to the side. If you want to build your triceps muscle properly then stop your elbows from flaring out to maintain and keep proper form.

Reverse Grip Triceps Extension Variations

  • Variation using Single Arm

Variation using a single arm is similar to reverse grip triceps pushdown but this exercise is usually performed by grasping a single handle with one hand at a time. It will help you to better isolate your triceps and do more reps than the basic version.

  • Overhand Triceps Pushdown

If you feel free to change the exercise after completing some reverse grip triceps pushdowns, you can try the overhand variation of the pushdown. In the case of overhead triceps pushdowns, everything about the form will remain the same besides your grip. Instead, grab the bars or handles with your palms facing down.

  • Alternating Reverse Grip Triceps Pushdowns

The reverse grip triceps pushdown can also be completed by an alternating reverse grip triceps pushdown unilaterally. Use the handle attachments for a pulley system and keep the form the same as the standard reverse grip pushdown. This may help you to correct your muscle imbalances between your arms and improve your mind-muscle connection.

Related Articles
Scroll to Top