Cable Standing Reverse Grip One Arm Overhead Tricep Extension
Target and sculpt your triceps with the Cable Standing Reverse Grip One Arm Overhead Tricep Extension.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Cable Standing Reverse Grip One Arm Overhead Tricep Extension
Cable Standing One Arm Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable Standing One Arm Tricep Pushdown (Overhand Grip)
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Cable Standing High Cross Triceps Extension
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Cable Standing Single Arm Horizontal Triceps Extension
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Description
A single-joint exercise that targets the triceps while improving stability across the upper body.
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How to do Cable Standing Reverse Grip One Arm Overhead Tricep Extension
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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.
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Is Cable Standing Reverse Grip One Arm Overhead Tricep Extension good for beginners?
Cable Standing Reverse Grip One Arm Overhead Tricep Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Standing Reverse Grip One Arm Overhead Tricep Extension?
You need Cable to perform Cable Standing Reverse Grip One Arm Overhead Tricep Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Standing Reverse Grip One Arm Overhead Tricep Extension?
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.
What are common mistakes when doing Cable Standing Reverse Grip One Arm Overhead Tricep Extension?
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.
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Free · iPhone only · Available on the App Store