10 Best Cable Reverse-grip Pushdown Alternatives for Triceps Isolation
The Cable Reverse-grip Pushdown is done standing with a cable machine. Ranked closest by our scoring: the Reverse Grip Triceps Pushdown, the Cable Pushdown and the Cable Pushdown (With Rope Attachment). Five harder versions, among them the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster) and the Cable High Pulley Overhead Tricep Extension, are listed below as progressions rather than swaps.
The high pulley station is busy again, and swapping out of the Cable Reverse-grip Pushdown means keeping the underhand grip and the pinned elbows that make it work. The Reverse Grip Triceps Pushdown is the closest thing on the stack: same grip, same downward press, same work for the triceps. With no cable machine within reach, the Assisted Standing Triceps Extension (With Towel) has you hold a towel behind your head and extend your forearms upward, elbows close to your ears.
Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives
How to Do the Cable Reverse-grip Pushdown
The steps for the Cable Reverse-grip Pushdown itself, so you can judge how close each substitute below really is.
Triceps, with forearms · Cable · Beginner · Isolation
- Attach a straight bar to a high pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Using your triceps, push the bar down until your arms are fully extended and your triceps are contracted.
- Pause for a moment, then slowly return the bar to the starting position.
- Repeat for the desired number of repetitions.
The 10 Best Cable Reverse-grip Pushdown Alternatives
10 substitutes, ranked by how closely each one matches the Cable Reverse-grip Pushdown on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.
1. Reverse Grip Triceps Pushdown
99% matchTriceps · Beginner · Isolation
It uses the same equipment and still works the triceps.
- Cable
How to perform it
- Start by setting a bar attachment (straight or e-z) on a high pulley machine.
- Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.
- Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
- Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Cable Reverse-grip Pushdown
- Equipment: a cable, the same as the Cable Reverse-grip Pushdown
- Body position: standing, the same as the Cable Reverse-grip Pushdown
Progression
Triceps · Intermediate · Isolation
Pick this when you want a harder version that still works the triceps.
- Cable
How to perform it
- Attach a straight bar to the cable machine at the highest setting.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Engage your triceps and slowly push the bar down until your arms are fully extended.
- Pause for a moment at the bottom, then slowly return the bar to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Cable Reverse-grip Pushdown
- Equipment: a cable, the same as the Cable Reverse-grip Pushdown
- Body position: standing, the same as the Cable Reverse-grip Pushdown
3. Cable Pushdown
96% matchTriceps · Beginner · Isolation
The same equipment, taken with an overhand grip.
- Cable
How to perform it
- Attach a straight bar to a high pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the bar with an overhand grip, hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary.
- Exhale and push the bar down until your elbows are fully extended.
- Pause for a moment, then inhale and slowly return the bar to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Cable Reverse-grip Pushdown
- Equipment: a cable, the same as the Cable Reverse-grip Pushdown
- Body position: standing, the same as the Cable Reverse-grip Pushdown
Triceps · Beginner · Isolation
The same equipment, taken with a rope handle.
- Cable
How to perform it
- Attach a rope attachment to a high pulley on a cable machine.
- Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the rope with an overhand grip, palms facing each other.
- Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Exhale and push the rope downward by extending your elbows until your arms are fully extended.
- Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Cable Reverse-grip Pushdown
- Equipment: a cable, the same as the Cable Reverse-grip Pushdown
- Body position: standing, the same as the Cable Reverse-grip Pushdown
Progression
Triceps · Intermediate · Isolation
Progression
Triceps · Intermediate · Isolation
Progression
Triceps · Intermediate · Isolation
Pick this when you want a harder single-arm version that still works the triceps.
- Cable
How to perform it
- Stand facing away from the cable machine with your feet shoulder-width apart.
- Hold the cable handle with an underhand grip and extend your arm overhead, keeping your elbow close to your head.
- Keep your upper arm stationary and slowly lower the cable handle behind your head by bending your elbow.
- Pause for a moment at the bottom, then extend your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Primary muscle: triceps, the same as the Cable Reverse-grip Pushdown
- Equipment: a cable, the same as the Cable Reverse-grip Pushdown
- Body position: standing, the same as the Cable Reverse-grip Pushdown
Triceps · Beginner · Isolation
Triceps · Beginner · Isolation
Why You Might Need a Cable Reverse-grip Pushdown Alternative
The Cable Reverse-grip Pushdown needs a working high pulley, so it goes when the tower is taken, your gym has no straight bar, or your wrist wants a different grip. Most swaps for it still run on a cable: the Cable Pushdown swaps to an overhand grip on the same stack, the Cable Pushdown (With Rope Attachment) trades the bar for a rope handle, and the Cable High Pulley Overhead Tricep Extension uses the same pulley from a different angle. The Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster) runs the same underhand pushdown step for step, so it is a like-for-like swap, not a progression. Own no cable stack and the Assisted Standing Triceps Extension (With Towel) is the one entry that needs only a towel held behind your head.
How to Choose the Right Cable Reverse-grip Pushdown Substitute
Reach for the Reverse Grip Triceps Pushdown first: same underhand grip, same cable, same triceps work, so the Cable Reverse-grip Pushdown swaps out without any other change. Want a different grip instead of a different machine? The Cable Pushdown turns your palms over to an overhand grip on the same stack, and the Cable Pushdown (With Rope Attachment) lets your hands work a rope handle instead of a bar. Working one side at a time, the Cable Standing Reverse Grip One Arm Overhead Tricep Extension and the Cable One Arm Tricep Pushdown both load a single arm against the stack instead of two. Away from a cable entirely, the Assisted Standing Triceps Extension (With Towel) keeps your upper arms still while you raise a towel from behind your head.
Cable Reverse-grip Pushdown FAQ
Which alternative changes the grip without changing the machine?
The Cable Pushdown. It keeps the same high pulley cable and still works the triceps, but turns your palms over to an overhand grip instead of the underhand grip the Cable Reverse-grip Pushdown uses. The Cable Pushdown (With Rope Attachment) goes a step further and swaps the straight bar for a rope, held with palms facing each other as you press down.
How do I make the pushdown harder without adding weight?
The Cable One Arm Tricep Pushdown puts one arm on the bar at a time, so each arm carries the whole pin weight instead of half of it. The Cable Standing Reverse Grip One Arm Overhead Tricep Extension is also single-arm, but it turns you away from the machine and lowers the handle behind your head, so it is a change of movement rather than a harder pushdown.
Can I do the Cable Reverse-grip Pushdown at home?
Only if you own a cable stack: it is a high pulley pushdown, and nearly every swap for it runs on the same cable. Without one, the Assisted Standing Triceps Extension (With Towel) works from a standing position with a towel held behind your head, extending your forearms upward and lowering the towel back down slowly.
Which alternative moves to an overhead angle instead of a straight pushdown?
The Cable High Pulley Overhead Tricep Extension and the Cable Rope High Pulley Overhead Tricep Extension both turn you to face away from the machine and lower a rope behind your head instead of pushing it down in front of you. They use the same pulley and the same triceps, just from a different position and a different grip on the rope.
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