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Reverse Grip Triceps Extension: Tips for Bigger Arms

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Reverse Grip Triceps Extension: Tips for Bigger Arms

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.

What is Reverse Grip Triceps Extension?

Triceps workouts 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.


This triceps extension plays an important role in strength training as it primarily focuses on the triceps muscles, leading to well-defined upper arms. The strength gained from this exercise helps boost daily activities that require arm extension and pushing motions.

Muscles Targeted

The reverse grip triceps extension primarily targets the triceps brachii muscles, commonly known as the triceps. These muscles are located here in the back of the upper arm.

Reverse Grip Triceps Extension

Step by Step Guide:

reverse grip triceps extension
Reverse Grip triceps extension

Proper Instructions

  • 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.

Breathing Techniques during the Exercise

  • 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 take 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.

Benefits of this Exercise

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

Strength and Size Gains

Ideal for building triceps strength and size, especially in the medial head, benefiting athletes and bodybuilders.

Triceps Isolation

An isolation exercise that corrects muscle imbalances and enhances both appearance and performance in compound exercises.


Requires only a resistance band, making it accessible for workouts anywhere with a stable hook or bar.


This exercise can be customized by adjusting the resistance level, making it suitable for various fitness levels and goals.

Improved Triceps Definition

Targets the often-neglected medial head, contributing to a more defined and sculpted appearance.

Reduced Elbow Strain

The reverse grip minimizes stress on the elbow joint compared to other triceps exercises, reducing the risk of injury.

Also read: Proper form of Close Grip Bench Press to get Stronger Triceps

Common Reverse Grip Mistakes

Rounding the Back

  • Many beginners round their back and shoulders during reverse grip triceps extension exercises.
  • This happens when they try to lift too much weight and sacrifice proper form.
  • To avoid this mistake, focus on keeping your back straight and chest held high.
  • Reducing weight and practicing good form is crucial.

Excessive Elbow Movement

  • Some individuals let their elbows sway back and forth during the exercise.
  • This technique may enable lifting more weight but shifts the focus away from the triceps.
  • To maximize triceps contraction, keep elbows tucked close to the body.

Elbows Flaring Out

  • Allowing elbows to flare out to the sides is another common mistake.
  • This causes chest and shoulder muscles to take over, reducing triceps engagement.
  • Preventing elbows from flaring out is essential for proper triceps development.

Inadequate Range of Motion

  • People usually do partial reps with a limited range of motion.
  • It results in failing to extend the arms fully and it reduces the effectiveness of the exercise.
  • Make sure to fully extend the arms to engage the triceps properly.

Incorrect Grip

  • If your grip is incorrect it can affect the exercise’s effectiveness.
  • Make sure your grip is comfortable and secure to prevent slipping or discomfort.

Variations of Reverse Grip Triceps Extension

Single Arm Variation

  • How to Perform:
    • Grasp a single handle with one hand at a time.
    • Keep your back straight and your chest held high.
    • Extend your arm down, focusing on the triceps.
    • Perform this exercise unilaterally to better isolate your triceps and increase rep count compared to the basic version.

Overhand Triceps Pushdown

  • How to Perform:
    • Maintain the same form as in reverse grip triceps pushdown.
    • Instead of the reverse grip, grab the bars or handles with your palms facing down.
    • This variation provides a different hand position, targeting the triceps from a new angle.

Alternating Reverse Grip Triceps Pushdowns

  • How to Perform:
    • Use handle attachments on a pulley system.
    • Keep the form consistent with the standard reverse grip pushdown.
    • Perform the exercise unilaterally, alternating between arms.
    • This variation can help correct muscle imbalances between your arms and enhance your mind-muscle connection.

These variations offer diverse ways to target and challenge your triceps while maintaining proper form. Incorporating them into your workout routine can help you achieve a more well-rounded triceps workout and prevent plateaus in your progress.

Tips to Maximize the Results

Perfect your Form

You must focus on the proper technique to engage your triceps effectively and to get better results.

Gradually Increase Weight

Start with the low weight and then gradually increase the weight

Stay Consistent

Patience is the key to success. You must stick to your routine to see long-term improvements.

Mind-Muscle Connection

 You must concentrate on feeling your triceps working during each repetition.

Prioritize Recovery

 Rest is best you must give your triceps time to rest and repair for optimal results.

Frequently Asked Questions

Do reverse grip tricep extensions work?Reverse grip tricep extensions are effective in targeting the triceps, particularly the medial head, providing a challenging workout.
What are the benefits of reverse grip tricep pushdown?Benefits of reverse grip tricep pushdown include isolating the triceps, preventing other muscle groups from taking over, and promoting strength and definition in the triceps.
What does underhand tricep extension work?Underhand tricep extensions primarily target the triceps, focusing on the long head of the triceps muscle for improved strength and development.
How do you reverse cable triceps?To perform a reverse cable triceps exercise, grasp the cable attachment with an underhand grip, keep elbows close to the body, and extend the arms downward to engage the triceps effectively.


If you include the Reverse Grip Triceps Extension in your daily workout, it will be the game changer for you to achieve strong and well-defined triceps. You will see impressive results if you mainly focus on the proper form, gradually increasing the weight or resistance, and staying consistent with your routine.

Always remember getting fitness requires patience and patience is a key to success. So, stay dedicated and enjoy the process of developing the powerful triceps for which have been working hard. Keep pushing and your efforts will pay off.

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