Home / Exercises / Cable Reverse Grip Triceps Pushdown (SZ Bar)
Cable Reverse Grip Triceps Pushdown (SZ Bar) animation

How to do the Cable Reverse Grip Triceps Pushdown (SZ Bar)

TricepsCableBeginner

The cable reverse grip triceps pushdown with an EZ bar shifts emphasis to the lateral head of the triceps while the supinated grip keeps your wrists in a more comfortable, natural position throughout the movement. Master this variation and you will build both the strength and the detailed muscle separation that makes your arms stand out.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Stand facing the cable stack, grip the SZ bar underhand at shoulder width, and pull your elbows tight to your sides at roughly 90 degrees.
  2. Brace your core and keep your torso nearly upright with a slight forward lean from the hips only.
  3. Push the bar down in a smooth arc until your arms are fully extended and your triceps are completely contracted.
  4. Reverse the motion under control, allowing the bar to rise until your forearms reach at least parallel, then repeat.

Common mistakes

  • Flaring the elbows out to the sides reduces triceps isolation and shifts load to the shoulders, so consciously pin your elbows against your ribs for every rep.
  • Using momentum by rocking the torso forward and back turns the movement into a whole-body push rather than a triceps exercise, so slow the tempo down and own each rep without any body swing.
  • Letting the wrists curl or collapse under the bar strains the joints and reduces force transfer, so keep your wrists neutral and firm throughout the entire range of motion.

Pro tip — At full extension pause for a full one-second squeeze and think about pushing the bar away from you rather than just down, which maximizes lateral head recruitment and teaches you what true peak triceps contraction actually feels like.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

Barbell Close Grip Bench PressBarbell Close Grip Bench PressBarbell Decline Close Grip To Skull PressBarbell Decline Close Grip To Skull PressBarbell Incline Reverse Grip PressBarbell Incline Reverse Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip Triceps ExtensionBarbell Lying Close Grip Triceps ExtensionBarbell Lying ExtensionBarbell Lying Extension
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