Cable Reverse-Grip Triceps Pushdown (SZ-bar)
Expert Advice
Keep your elbows pinned to your sides to isolate the triceps effectively and prevent using momentum.
How-to-do Steps
- Attach an SZ-bar to a high pulley and grab it with an underhand grip (palms facing up).
- Stand upright with a slight forward lean and keep your elbows close to your body.
- Push the bar down until your arms are fully extended, focusing on contracting your triceps.
- Slowly return to the starting position while controlling the weight.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Reverse-Grip Triceps Pushdown (SZ-bar) primarily targets the Triceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Reverse-Grip Triceps Pushdown (SZ-bar) work?
Cable Reverse-Grip Triceps Pushdown (SZ-bar) primarily targets the Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Reverse-Grip Triceps Pushdown (SZ-bar)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Reverse-Grip Triceps Pushdown (SZ-bar) suitable for beginners?
Cable Reverse-Grip Triceps Pushdown (SZ-bar) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
