IsolationCable
Reverse Grip Cable Pushdown
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Attach a straight bar to a high cable pulley
- Grasp the bar with an underhand grip (palms up) shoulder-width apart
- Stand upright with elbows tucked close to your sides
- Start with the bar at chest level
- Push the bar down by extending your elbows
- Keep your upper arms completely stationary
- Extend until arms are fully straight at the bottom
- Squeeze your triceps hard then slowly return with control
💡Coaching Cues
- ✓
Elbows stay pinned to sides
- ✓
Full extension at bottom
- ✓
Upper arms stay still
- ✓
Squeeze triceps hard
- ✓
Control the return
- ✓
Palms stay up throughout
⚠️Common Mistakes
- ✗
Moving elbows forward
- ✗
Not achieving full extension
