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 Bodyweight Kneeling Triceps Extension, Elbow Dips and the Reverse Dip.

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
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    61% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: bodyweight only, not a cable
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  2. Elbow DipsPlay demonstration

    2. Elbow Dips

    58% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Balance: harder to stay steady on than the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  3. Reverse DipPlay demonstration

    3. Reverse Dip

    57% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Balance: harder to stay steady on than the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  4. Ring DipsPlay demonstration

    4. Ring Dips

    54% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from the rings with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: a suspension trainer, not a cable
    • Body position: standing, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Balance: harder to stay steady on than the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  5. Bench Dips

    5. Bench Dips

    53% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
    2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
    3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not standing
  6. Dips - Triceps Version

    6. Dips - Triceps Version

    48% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
    2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
    3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
    4. Repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  7. Triceps Dip (Between Benches)Play demonstration

    7. Triceps Dip (Between Benches)

    44% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Balance: harder to stay steady on than the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  8. Impossible DipsPlay demonstration

    8. Impossible Dips

    44% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    4. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: bodyweight only, not a cable
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  9. Stalder PressPlay demonstration

    9. Stalder Press

    44% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your arms extended overhead.
    2. Bend your knees slightly and engage your core.
    3. Lower your body down into a squat position while keeping your arms extended overhead.
    4. As you squat down, press your arms down towards the ground, engaging your triceps.
    5. Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
    • Equipment: bodyweight only, not a cable
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)
  10. Triceps PressPlay demonstration

    10. Triceps Press

    43% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up 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: bodyweight only, not a cable
    • Body position: kneeling, not standing

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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