10 Best Cable Reverse Grip Triceps Pushdown Alternatives

The Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster) is done standing with a cable machine. Ranked closest by our scoring: the Cable Reverse-grip Pushdown, the Reverse Grip Triceps Pushdown and the Cable Pushdown.

If you can't perform the cable reverse-grip pushdown, use EZ-bar skull crushers, close-grip bench press, rope pushdowns, overhead cable extensions, or weighted dips. Keep elbows pinned and extend through the elbow joint with a deliberate pause at lockout to emphasize triceps long- and medial-head activation via elbow-extension torque.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)

Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)Play demonstration
Primary muscle
Triceps
Equipment
Cable
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Forearms

How to perform Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  1. Attach a straight bar to the cable machine at the highest setting.
  2. Stand facing the cable machine with your feet shoulder-width apart.
  3. Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
  4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
  5. Engage your triceps and slowly push the bar down until your arms are fully extended.
  6. Pause for a moment at the bottom, then slowly return the bar to the starting position.
  7. Repeat for the desired number of repetitions.
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Ranked Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster) Alternatives

10 substitutes, ranked by how closely each one matches the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Cable Reverse-grip PushdownPlay demonstration

    1. Cable Reverse-grip Pushdown

    99% match
    • Triceps
    • Cable
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the triceps.

    How to perform this exercise
    1. Attach a straight bar to a high pulley cable machine.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
    4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
    5. Using your triceps, push the bar down until your arms are fully extended and your triceps are contracted.
    6. Pause for a moment, then slowly return the bar to the starting position.
    7. 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 Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: a cable, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Body position: standing, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  2. Reverse Grip Triceps Pushdown

    2. Reverse Grip Triceps Pushdown

    99% match
    • Triceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start by setting a bar attachment (straight or e-z) on a high pulley machine.
    2. 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.
    3. 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.
    4. Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
    5. 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 Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: a cable, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Body position: standing, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  3. Cable PushdownPlay demonstration

    3. Cable Pushdown

    96% match
    • Triceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach a straight bar to a high pulley cable machine.
    2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
    3. Grasp the bar with an overhand grip, hands shoulder-width apart.
    4. Keep your elbows close to your sides and your upper arms stationary.
    5. Exhale and push the bar down until your elbows are fully extended.
    6. Pause for a moment, then inhale and slowly return the bar to the starting position.
    7. 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 Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: a cable, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Body position: standing, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  4. Cable Pushdown (With Rope Attachment)Play demonstration

    4. Cable Pushdown (With Rope Attachment)

    96% match
    • Triceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach a rope attachment to a high pulley on a cable machine.
    2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
    3. Grasp the rope with an overhand grip, palms facing each other.
    4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
    5. Exhale and push the rope downward by extending your elbows until your arms are fully extended.
    6. Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.
    7. 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 Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: a cable, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Body position: standing, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  5. Cable High Pulley Overhead Tricep ExtensionPlay demonstration

    5. Cable High Pulley Overhead Tricep Extension

    95% match
    • Triceps
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Attach a rope to a high pulley and stand facing away from the machine.
    2. Grasp the rope with both hands and extend your arms overhead.
    3. Keep your elbows close to your head and your upper arms stationary.
    4. Slowly lower the rope behind your head by bending your elbows.
    5. Pause for a moment, then extend your arms back to the starting position.
    6. 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 Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: a cable, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Body position: standing, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  6. Cable Rope High Pulley Overhead Tricep ExtensionPlay demonstration

    6. Cable Rope High Pulley Overhead Tricep Extension

    95% match
    • Triceps
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Attach a rope to a high pulley and adjust the weight accordingly.
    2. Stand facing away from the pulley machine with your feet shoulder-width apart.
    3. Grasp the rope with both hands, palms facing down, and bring your hands above your head.
    4. Keep your upper arms close to your head and perpendicular to the floor.
    5. Slowly lower the rope behind your head by bending your elbows.
    6. Pause for a moment, then extend your arms back to the starting position.
    7. 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 Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: a cable, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Body position: standing, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  7. Cable Standing Reverse Grip One Arm Overhead Tricep ExtensionPlay demonstration

    7. Cable Standing Reverse Grip One Arm Overhead Tricep Extension

    92% match
    • Triceps
    • Cable
    • Intermediate
    • Isolation

    Pick this when you want an easier single-arm version that still works the triceps.

    How to perform this exercise
    1. Stand facing away from the cable machine with your feet shoulder-width apart.
    2. Hold the cable handle with an underhand grip and extend your arm overhead, keeping your elbow close to your head.
    3. Keep your upper arm stationary and slowly lower the cable handle behind your head by bending your elbow.
    4. Pause for a moment at the bottom, then extend your arm back to the starting position.
    5. 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 Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: a cable, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Body position: standing, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  8. Cable One Arm Tricep PushdownPlay demonstration

    8. Cable One Arm Tricep Pushdown

    89% match
    • Triceps
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand facing a cable machine with a straight bar attachment at chest height.
    2. Grasp the bar with an overhand grip and step back to create tension in the cable.
    3. Position your feet shoulder-width apart and slightly bend your knees.
    4. Keep your back straight and core engaged throughout the exercise.
    5. Start with your arm fully extended and perpendicular to the floor.
    6. Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.
    7. Pause for a moment, then inhale and slowly return to the starting position.
    8. 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 Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: a cable, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Body position: standing, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  9. Cable Triceps Pushdown (V-bar) (With Arm Blaster)Play demonstration

    9. Cable Triceps Pushdown (V-bar) (With Arm Blaster)

    86% match
    • Triceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach a v-bar attachment to the cable machine at the highest setting.
    2. Stand facing the cable machine with your feet shoulder-width apart.
    3. Grasp the v-bar with an overhand grip, palms facing down, and your hands shoulder-width apart.
    4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
    5. Engage your triceps and exhale as you push the v-bar down until your arms are fully extended.
    6. Pause for a moment at the bottom of the movement, squeezing your triceps.
    7. Inhale as you slowly return the v-bar to the starting position, maintaining control.
    8. 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 Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: a cable, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Body position: standing, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  10. Assisted Standing Triceps Extension (With Towel)Play demonstration

    10. Assisted Standing Triceps Extension (With Towel)

    85% match
    • Triceps
    • Other
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel with both hands behind your head.
    2. Keep your elbows close to your ears and your upper arms stationary.
    3. Slowly extend your forearms upward, squeezing your triceps at the top.
    4. Pause for a moment, then slowly lower the towel back down to the starting position.
    5. 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 Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: a band, not a cable
    • Body position: standing, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)

Why You Might Need a Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster) Alternative

You might substitute this exercise for equipment limits, wrist or shoulder pain from the supinated grip, progressive overload needs, or rehab priorities. A cable station with an arm blaster fixes the torso and isolates elbow extension; removing it shifts demands to shoulder stability and loading mechanics. For example, overhead extensions increase long-head stretch because the shoulder is flexed, while skull crushers allow heavier axial load to drive mechanical tension. Use controlled tempo and keep elbows stationary, this cue preserves pure elbow-extension work and reduces compensatory shoulder movement. Choose replacements that match your joint tolerance and the triceps-head emphasis you need.

How to Choose the Right Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster) Substitute

Match the substitute to the constraint: if you lack a cable, pick an EZ-bar skull crusher or close-grip bench to reproduce high mechanical tension; if wrists hurt, use a neutral or rope attachment. Prioritize exercises that let you keep elbows fixed and achieve full lockout so the triceps perform maximal concentric work. Consider range-of-motion: overhead variations bias the long head by increasing shoulder flexion; lockout-focused presses emphasize lateral head development. Also account for load progression, select movements that let you add small increments (plates or microloads) while maintaining strict elbow mechanics.

Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster) FAQ

What muscles does Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster) work?

It primarily targets the triceps brachii, especially the medial and lateral heads, by isolating elbow extension. The arm blaster stabilizes the torso so the triceps handle the torque; the supinated grip slightly alters wrist position and line of pull, changing head recruitment patterns.

Can I build muscle without doing Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster)?

Yes. You can build triceps mass using alternative movements that preserve elbow-extension tension, skull crushers, close-grip presses, dips, and overhead extensions all work. Focus on progressive overload, strict elbow mechanics, and full-range repetitions to ensure equivalent triceps activation.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology