Exercise guide
Cable Reverse Grip Triceps Pushdown with SZ-Bar
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This isolation exercise targets the triceps with a specific emphasis on the medial head, utilizing an underhand grip on the SZ-bar to reduce wrist strain and alter the line of pull.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach an SZ-bar (EZ-bar) to a high cable pulley station.
- Grasp the bar with an underhand (supinated) grip, palms facing up, using the inner angled portion of the bar.
- Stand with feet shoulder-width apart, knees slightly bent, and tuck your elbows firmly into your ribcage.
- Position your forearms so they are angled upward toward the pulley, creating a deep stretch in the triceps.
How to do it
- Exhale and push the bar downward by extending your elbows until your arms are fully straight at your sides.
- Squeeze your triceps forcefully at the bottom of the movement for a one-second peak contraction.
- Inhale and slowly return the bar to the starting position using a controlled 3-second tempo.
- Maintain stationary upper arms throughout the movement, moving only at the elbow joint.
Form checklist
- Keep elbows pinned to your sides; do not let them flare out or move forward and back.
- Maintain a neutral spine and avoid leaning your body weight over the bar to 'cheat' the weight down.
- Ensure your wrists remain straight and firm, not allowing the cable tension to pull them into extension.
- Stop the upward phase once your forearms reach slightly above parallel to maintain constant tension.
Pro tips
- Focus on the 'pinky-side' of your hand to drive the weight down, which helps maximize triceps recruitment with a supinated grip.
- Depress your shoulder blades throughout the set to prevent your traps from assisting in the pushdown.
Make it harder
- Add a 3-second isometric hold at the bottom of every rep to increase time under tension.
- Perform a 'mechanical dropset' by switching to an overhand grip immediately after reaching failure with the reverse grip.
Frequently asked
- What muscles does the cable reverse grip triceps pushdown with sz-bar work?
- The cable reverse grip triceps pushdown with sz-bar primarily targets the triceps, and also works the biceps and forearms as secondary muscles.
- What equipment do you need for the cable reverse grip triceps pushdown with sz-bar?
- The cable reverse grip triceps pushdown with sz-bar uses cable.
- Is the cable reverse grip triceps pushdown with sz-bar good for beginners?
- Yes. The cable reverse grip triceps pushdown with sz-bar is a beginner-friendly movement and a strong foundation to build on.