Cable Standing Reverse Grip One Arm Overhead Tricep Extension

Description

How to Do Cable Standing Reverse Grip One Arm Overhead Tricep Extension

1. 1
   Setup

   Attach a single handle to a low pulley cable machine. Stand facing away from the machine, about a foot or two, with the handle in one hand using a reverse (supinated) grip.

2. 2
   Setup

   Position your feet shoulder-width apart, slight bend in knees, and brace your core. Bring the hand holding the handle overhead, elbow bent, so your forearm is behind your head.

3. 3

   Keeping your upper arm close to your head and elbow pointing forward, exhale and extend your forearm upward until your arm is fully straight overhead, squeezing your tricep.

4. 4

   Inhale as you slowly and controlled lower the handle back to the starting position, allowing your triceps to stretch, resisting the pull of the cable.

5. 5

   Complete all repetitions on one arm before switching to the other.

Tips

• Focus on initiating the movement purely from your tricep, ensuring your upper arm remains stationary throughout the extension.
• Maintain a tight core and stable torso to prevent compensatory movements and maximize tricep isolation.
• Control both the upward extension and the downward return, resisting the cable's pull to enhance muscle time under tension.
• Keep your elbow pointing forward and avoid letting it flare out to the side, which can shift tension away from the triceps.

Common Mistakes

• ×Many people use momentum from their shoulder or back to lift the weight; instead, keep your upper arm fixed and only move your forearm.
• ×Letting your elbow drift out to the side reduces triceps activation; keep your elbow tucked in and pointing forward throughout the movement.
• ×Not fully extending the arm or not allowing a full stretch at the bottom limits muscle engagement; ensure a complete extension and controlled stretch for optimal results.