Arms Focus

Reverse-Grip Triceps Pushdown

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Coach Notes

Coach Take

Triceps pushdown variation that often feels cleaner on elbows and wrists.

Make It Easier

Standard Rope Pushdown

Level It Up

Single-Arm Reverse Pushdown

Build Size

3-5 x 10-15, rest 45-75s

Chase Pump

2 x 20 burn reps

Attribute Breakdown

Muscle

Arms

DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT

Equipment

Cable

CABLE RESISTANCE FOR CONSTANT TENSION THROUGH RANGE

Movement

Isolation

ISOLATION PATTERN TARGETING A SINGLE MAIN MUSCLE

Pattern

Vertical

VERTICAL FORCE PATH WITH OVERHEAD OR PULLDOWN BIAS

Reps

12+

HIGH-REP WORK FOR VOLUME, BURN, AND MUSCULAR ENDURANCE

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Medium

MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE

Related Exercises

Barbell Alternate Biceps CurlBarbell Close-grip Bench PressBarbell Jm Bench PressBarbell Lying Close-grip Triceps ExtensionBarbell Lying ExtensionBarbell Reverse Wrist CurlBench Press Narrow GripBicep Curl

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