10 Best Reverse Grip Triceps Pushdown Alternatives for Triceps Isolation
The Reverse Grip Triceps Pushdown is done standing with a cable machine. Ranked closest by our scoring: the Cable Reverse-grip 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 Reverse Grip Triceps Pushdown loads the triceps through a straight elbow extension against a high pulley, with your palms turned up. The Cable Reverse-grip Pushdown is the closest swap: same underhand grip, same high pulley, same elbow extension against the cable. Flip your grip instead and the Cable Pushdown gives you the same pulley with your palms turned down.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Reverse Grip Triceps Pushdown
- Primary muscle
- Triceps
- Equipment
- Cable
- Difficulty
- Beginner
- Type
- Isolation
How to perform Reverse Grip Triceps Pushdown
- 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.
Ranked Reverse Grip Triceps Pushdown Alternatives
10 substitutes, ranked by how closely each one matches the Reverse Grip Triceps Pushdown 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Best match 1. Cable Reverse-grip Pushdown
99% match- Triceps
- Cable
- Beginner
- Isolation
It uses the same equipment and still works the triceps.
How to perform this exercise
- 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.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Reverse Grip Triceps Pushdown
- Equipment: a cable, the same as the Reverse Grip Triceps Pushdown
- Body position: standing, the same as the Reverse Grip Triceps Pushdown
Progression
- Triceps
- Cable
- Intermediate
- Isolation
Pick this when you want a harder version that still works the triceps.
How to perform this exercise
- 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 Reverse Grip Triceps Pushdown
- Equipment: a cable, the same as the Reverse Grip Triceps Pushdown
- Body position: standing, the same as the Reverse Grip Triceps Pushdown
3. Cable Pushdown
96% match- Triceps
- Cable
- Beginner
- Isolation
The same equipment, taken with an overhand grip.
How to perform this exercise
- 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 Reverse Grip Triceps Pushdown
- Equipment: a cable, the same as the Reverse Grip Triceps Pushdown
- Body position: standing, the same as the Reverse Grip Triceps Pushdown
- Triceps
- Cable
- Beginner
- Isolation
The same equipment, taken with a rope handle.
How to perform this exercise
- 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 Reverse Grip Triceps Pushdown
- Equipment: a cable, the same as the Reverse Grip Triceps Pushdown
- Body position: standing, the same as the Reverse Grip Triceps Pushdown
Progression
- Triceps
- Cable
- Intermediate
- Isolation
How to perform this exercise
- Attach a rope to a high pulley and stand facing away from the machine.
- Grasp the rope with both hands and extend your arms overhead.
- Keep your elbows close to your head and your upper arms stationary.
- Slowly lower the rope behind your head by bending your elbows.
- Pause for a moment, then extend your arms back 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 Reverse Grip Triceps Pushdown
- Equipment: a cable, the same as the Reverse Grip Triceps Pushdown
- Body position: standing, the same as the Reverse Grip Triceps Pushdown
Progression
- Triceps
- Cable
- Intermediate
- Isolation
How to perform this exercise
- Attach a rope to a high pulley and adjust the weight accordingly.
- Stand facing away from the pulley machine with your feet shoulder-width apart.
- Grasp the rope with both hands, palms facing down, and bring your hands above your head.
- Keep your upper arms close to your head and perpendicular to the floor.
- Slowly lower the rope behind your head by bending your elbows.
- Pause for a moment, then extend your arms back 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 Reverse Grip Triceps Pushdown
- Equipment: a cable, the same as the Reverse Grip Triceps Pushdown
- Body position: standing, the same as the Reverse Grip Triceps Pushdown
Progression
- Triceps
- Cable
- Intermediate
- Isolation
Pick this when you want a harder single-arm version that still works the triceps.
How to perform this exercise
- 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 Reverse Grip Triceps Pushdown
- Equipment: a cable, the same as the Reverse Grip Triceps Pushdown
- Body position: standing, the same as the Reverse Grip Triceps Pushdown
Progression
8. Cable One Arm Tricep Pushdown
89% match- Triceps
- Cable
- Intermediate
- Isolation
How to perform this exercise
- Stand facing a cable machine with a straight bar attachment at chest height.
- Grasp the bar with an overhand grip and step back to create tension in the cable.
- Position your feet shoulder-width apart and slightly bend your knees.
- Keep your back straight and core engaged throughout the exercise.
- Start with your arm fully extended and perpendicular to the floor.
- Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.
- Pause for a moment, then inhale and slowly return 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 Reverse Grip Triceps Pushdown
- Equipment: a cable, the same as the Reverse Grip Triceps Pushdown
- Body position: standing, the same as the Reverse Grip Triceps Pushdown
- Triceps
- Cable
- Beginner
- Isolation
How to perform this exercise
- Attach a v-bar attachment to the cable machine at the highest setting.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the v-bar with an overhand grip, palms facing down, 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 exhale as you push the v-bar down until your arms are fully extended.
- Pause for a moment at the bottom of the movement, squeezing your triceps.
- Inhale as you slowly return the v-bar to the starting position, maintaining control.
- 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 Reverse Grip Triceps Pushdown
- Equipment: a cable, the same as the Reverse Grip Triceps Pushdown
- Body position: standing, the same as the Reverse Grip Triceps Pushdown
- Triceps
- Other
- Beginner
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a towel with both hands behind your head.
- Keep your elbows close to your ears and your upper arms stationary.
- Slowly extend your forearms upward, squeezing your triceps at the top.
- Pause for a moment, then slowly lower the towel back down 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 Reverse Grip Triceps Pushdown
- Equipment: a band, not a cable
- Body position: standing, the same as the Reverse Grip Triceps Pushdown
Why You Might Need a Reverse Grip Triceps Pushdown Alternative
You reach for a swap when the same high pulley is doing overtime for every triceps set in the gym, or when the bar attachment you want is already on someone else's cable. The Reverse Grip Triceps Pushdown needs that pulley and a bar held with an underhand grip, so a swap either changes the grip on the same pulley or changes the attachment. The Cable Pushdown and the Cable Pushdown (With Rope Attachment) load the same pulley with your palms turned over or a rope in your hands, so only your grip and your hold change. When the cable tower itself is busy, the Assisted Standing Triceps Extension (With Towel) keeps the triceps working with nothing but a towel held behind your head, though your arms are overhead rather than pinned at your sides.
How to Choose the Right Reverse Grip Triceps Pushdown Substitute
Stay on the same station and take the Cable Reverse-grip Pushdown first: it uses the same high pulley and the same underhand grip on a straight bar, so nothing about your setup changes. The Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster) is the same underhand straight-bar pushdown step for step, so pick one of the two and move on. If you prefer an overhand grip, take the Cable Pushdown, or the Cable Pushdown (With Rope Attachment) if you would rather have your palms facing each other on a rope. If you have no pulley at all, the Assisted Standing Triceps Extension (With Towel) needs only a towel held behind your head.
Reverse Grip Triceps Pushdown FAQ
Can I train triceps without a cable machine?
Yes. The Assisted Standing Triceps Extension (With Towel) needs no machine at all: you hold a towel behind your head, keep your elbows by your ears and extend your forearms upward, so the triceps still do the work when every pulley is taken. With nothing but a towel for resistance it is also the lightest option, a starting point before you put a stack behind the movement.
How do I make the pushdown harder once it feels easy?
The Cable Standing Reverse Grip One Arm Overhead Tricep Extension moves the load overhead and makes one arm work alone, which raises the demand right away. Do not expect the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster) to add anything: its steps are the same underhand straight-bar pushdown, so it will not feel any harder.
What if I want a different grip on the same station?
Take the Cable Pushdown for an overhand grip, or the Cable Pushdown (With Rope Attachment) if you prefer a rope handle. Both keep the same pulley as the Reverse Grip Triceps Pushdown, so only your hand position and the attachment change from one to the other.
Which alternative should someone new to pushdowns start with?
The Cable Reverse-grip Pushdown, since it keeps the same underhand grip and the same high pulley as the Reverse Grip Triceps Pushdown, with almost nothing to relearn. If that station is free, start there before trying a rope, an overhand grip or the towel version.
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