Exercise guide · Intermediate · Compound

Cable Reverse Grip Triceps Pushdown (Sz-Bar) (With Arm Blaster): How to Do It & Muscles Worked

The cable reverse grip triceps pushdown (sz-bar) with arm blaster is an isolation exercise targeting the triceps, using a cable machine and an underhand grip for increased emphasis on the triceps' long head. The arm blaster helps keep the upper arms stationary, improving form and muscle engagement.

Primary muscles
Triceps
Secondary muscles
Forearms
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable reverse grip triceps pushdown (sz-bar) (with arm blaster)
Front view: muscles worked by the cable reverse grip triceps pushdown (sz-bar) (with arm blaster). Primary: triceps. Secondary: forearms.
Back view: muscles worked by the cable reverse grip triceps pushdown (sz-bar) (with arm blaster). Primary: triceps. Secondary: forearms.
Primary Secondary

How to do the cable reverse grip triceps pushdown (sz-bar) (with arm blaster)

  1. Step 1: Attach a straight bar to the cable machine at the highest setting.
  2. Step 2: Stand facing the cable machine with your feet shoulder-width apart.
  3. Step 3: Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
  4. Step 4: Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
  5. Step 5: Engage your triceps and slowly push the bar down until your arms are fully extended.
  6. Step 6: Pause for a moment at the bottom, then slowly return the bar to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable reverse grip triceps pushdown (sz-bar) (with arm blaster) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Reverse Grip Triceps Pushdown (Sz-Bar) (With Arm Blaster) alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.