Reverse-Grip Pushdown

Move · Resistance Training · Movement, Typed Supps

Turning the palms up means the hand can no longer clamp down on the bar, so the weight you can use is set by how well your wrist holds position.

Stage by stage

Set-up (Elbow pinned to the torso): Holding the humerus vertical keeps the long head at constant length and confines the movement to elbow extension.
During the set (Wrist extensors hold the line): With the palm up, the extensors must resist a wrist-flexion moment at a mechanical disadvantage, which caps the load.
Immediately after (Forearm fatigues first): Early on the forearm gives out before the triceps do, which is the grip being weaker rather than the triceps being under-worked.
Weeks later (Elbow extension strength): Triceps size and lockout strength improve, with the clearest additional gain in forearm and wrist endurance.

Muscles trained

Primary: triceps

Intensity

3.5 METs (Resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance).

Time to effect

Weeks: Expect to use noticeably less weight than the standard overhand pushdown at first, since the supinated grip is mechanically weaker and forearm fatigue often shows up sooner.
Months: Triceps size and lockout strength typically improve over 2 to 3 months, alongside gains in forearm and grip endurance from the added supinated work.

Related supplements

Creatine Monohydrate

Common myth

"Grip direction on a pushdown does not really change what muscle gets worked." In reality: EMG studies on cable pushdowns show real differences in muscle activation between grip variations. The reverse grip measurably shifts more work onto the forearm extensors and changes triceps head emphasis compared to a standard pronated grip, even though the overall movement pattern looks similar.