If you're looking to build bigger and stronger triceps, you need to include the reverse grip tricep pull down in your workout routine. This exercise is a variation of the traditional tricep pull down, but with a reverse grip, it targets the lateral head of the triceps more effectively.
How to Perform Reverse Grip Tricep Pull Down
To perform the reverse grip tricep pull down, follow these steps:
- Attach a straight bar to the high pulley cable of the cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the bar with an underhand grip (palms facing up) and keep your hands shoulder-width apart.
- Extend your arms fully and keep your elbows close to your body.
- Slowly pull the bar down towards your thighs, keeping your elbows stationary.
- Pause for a second at the bottom of the movement and squeeze your triceps.
- Slowly release the bar back to the starting position.
Common Mistakes to Avoid
When performing the reverse grip tricep pull down, it's important to avoid these common mistakes:
- Using too much weight and swinging your body to complete the movement.
- Not fully extending your arms at the top of the movement.
- Letting your elbows flare out during the exercise.
- Not squeezing your triceps at the bottom of the movement.
Variations of Reverse Grip Tricep Pull Down
There are several variations of the reverse grip tricep pull down that you can try to add variety to your workout:
- Rope Tricep Pull Down: Use a rope attachment instead of a straight bar for a different grip.
- One-Arm Tricep Pull Down: Perform the exercise with one arm at a time to focus on each tricep individually.
- Overhead Tricep Extension: Use a dumbbell or cable machine to perform the exercise with an overhead grip.
Benefits of Reverse Grip Tricep Pull Down
The reverse grip tricep pull down has several benefits:
- Targets the lateral head of the triceps more effectively.
- Helps to improve overall tricep strength and size.
- Less stress on the wrists compared to other tricep exercises.
- Can be easily modified to target different areas of the triceps.
Conclusion
The reverse grip tricep pull down is a highly effective exercise for building bigger and stronger triceps. By following the correct form and avoiding common mistakes, you can maximize the benefits of this exercise. Don't forget to include variations in your workout routine to keep your muscles challenged and growing. Add this exercise to your workout routine and watch your triceps grow!