Reverse Grip Triceps Pushdown – Straight Bar

Learn how to do Reverse Grip Triceps Pushdown – Straight Bar with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Triceps Cable

Reverse Grip Triceps Pushdown – Straight Bar is a Cable exercise that primarily targets the Triceps. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Reverse Grip Triceps Pushdown – Straight Bar

A variation of the classic triceps pushdown using a reverse grip (supinated) on a straight bar. This grip increases long head activation and range of motion.


Instructions:


  • Stand tall in front of the cable machine, pulley set high.

  • Grab the straight bar with both hands using an underhand (supinated) grip, palms facing up.

  • Keep your elbows close to your sides and tucked in.

  • Extend your arms by pushing the bar down until your elbows are fully locked.

  • Slowly return to the starting position while keeping tension on the triceps.


Common mistakes:


  • Letting the elbows move forward

  • Arching your back or leaning too far

  • Using momentum instead of strict control

  • Gripping the bar too wide

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Muscles & equipment

Primary muscleTriceps
EquipmentCable Machine

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Reverse Grip Triceps Pushdown – Straight Bar

Type
Cable exercise
Primary muscle
Triceps
Secondary muscles
None
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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Cable Overhead Triceps Extension – Rope (High Pulley)
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Cable Overhead Triceps Extension – Rope (High Pulley)

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FAQ: Reverse Grip Triceps Pushdown – Straight Bar

What muscles does Reverse Grip Triceps Pushdown – Straight Bar work?

Reverse Grip Triceps Pushdown – Straight Bar primarily targets the Triceps.

How do you do Reverse Grip Triceps Pushdown – Straight Bar correctly?

A variation of the classic triceps pushdown using a reverse grip (supinated) on a straight bar. This grip increases long head activation and range of motio

Is Reverse Grip Triceps Pushdown – Straight Bar good for beginners?

Reverse Grip Triceps Pushdown – Straight Bar has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Reverse Grip Triceps Pushdown – Straight Bar?

Reverse Grip Triceps Pushdown – Straight Bar requires: Cable.

What are the benefits of Reverse Grip Triceps Pushdown – Straight Bar?

Reverse Grip Triceps Pushdown – Straight Bar strengthens the Triceps, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Reverse Grip Triceps Pushdown – Straight Bar?

Similar exercises to Reverse Grip Triceps Pushdown – Straight Bar include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dip Machine, Dumbbell Bent Over Kickback. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Reverse Grip Triceps Pushdown – Straight Bar better than Bench Triceps Dip?

Both Reverse Grip Triceps Pushdown – Straight Bar and Bench Triceps Dip target the Triceps. Reverse Grip Triceps Pushdown – Straight Bar uses Cable, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bench Triceps Dip
MET 4.5

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Bench Triceps Dip – Legs Extended
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Dip Machine
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Dumbbell Bent Over Kickback
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Dumbbell Bent Over Kickback

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Dumbbell Lying Triceps Extension
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Dumbbell Lying Triceps Extension

  • Dumbbells

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