Reverse Push-Downs (Cable)
- Stand before the cable apparatus and grasp the desired attachment with an underhand grip (thumbs facing away from one another).
- Keeping the elbows at the body's side, press the weight downward while exhaling throughout the movement.
- Slowly allow the weight to rise until the forearms are parallel to the ground, inhaling throughout the negative motion.
- Repeat steps 2-3 for as many sets as are desired. (Sets should generally fall between 3 to 6 with 6-12 repetitions).
As with most cable exercises, reverse triceps push-downs are good for toning and isolating, and, furthermore are especially good for beginners or placed at the latter part of the workout (for the triceps portion of the workout, at least). This being said, with enough weight push-downs can serve as a mass building exercise. When performing push-downs with heavier weights it is acceptable and recommended to lean forward. Do note, however, that many will find reverse push-downs to be significantly more difficult than its sibling exercise, (standard) triceps push-downs. This is normal. Furthermore, the rope attachment is particularly cumbersome for this exercise and so is rarely used.
Note: There are several different grip attachment which can be used, each will direct focus to different parts of the muscle groups.
The standard cable attachments that are used with this exercise are:
- Straight Bar
- Easy Curl Bar
- Single Grip
Keeping the wrists straight (neutral) may prove exceedingly difficult with this exercise. Nevertheless, to help prevent injury, it is recommended that only as much weight be used as will allow for the wrists to remain neutral.