Cable Standing Reverse Grip One Arm Overhead Tricep Extension 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Standing Reverse Grip One Arm Overhead Tricep Extension is an isolation exercise that primarily targets the triceps, with the shoulders acting as stabilizers throughout the movement. Performed using a cable machine, this exercise involves gripping the handle with an underhand (supinated) grip and extending the arm overhead to contract the triceps through a full range of motion. The reverse grip increases focus on the long head of the triceps while promoting better joint alignment and control. This movement is especially effective for developing arm definition and enhancing muscular endurance in the triceps, and it's ideal for isolating each arm to correct muscle imbalances.
How to Perform
Position Yourself Properly
Stand in front of a cable machine with the pulley set to its lowest setting. Reach across with one hand and hold the handle using an underhand (supinated) grip—so your palm is facing upward. Take a few steps forward or backward until there's steady tension in the cable when your arm is bent.
Set Your Stance and Engage Your Core
Plant your feet about hip-width to shoulder-width apart for balance. Slightly bend your knees and engage your abdominal muscles to stabilize your spine. Bring your working arm overhead, close to your ear, with your elbow bent so that your forearm is nearly parallel to the floor.
Execute the Extension
From this position, press the handle upward and slightly forward by straightening your arm. Focus on squeezing your triceps at the top of the movement without locking out the elbow completely. Your upper arm should remain steady and not swing.
Control the Return
Slowly lower the handle back to the starting position by bending your elbow in a smooth, controlled motion. Avoid letting the cable snap back or lose tension—keep the triceps engaged throughout.
Complete the Set and Switch Arms
Repeat the motion for your target number of reps. Once finished, carefully release the handle, reset your stance, and perform the same movement with your opposite arm.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Proper Grip
Hold the cable handle with a reverse grip, ensuring your palm faces upward. Your grip should be secure, but not so tight that it causes strain on your wrist. Using a standard grip can limit the engagement of the triceps, so make sure to maintain this specific grip to target the muscle more effectively.
Maintain Elbow Stability
Keep your elbow positioned close to your head, and avoid letting it drift away from your body during the movement. Constant elbow movement can put unnecessary strain on the shoulder joint and diminish the focus on your triceps. Keeping the elbow stationary is crucial for a safe and effective exercise.
Controlled Motion
Perform the extension with slow and deliberate movements. Resist the urge to use momentum or jerk the weight, as this can compromise your form and increase the risk of injury. The goal is to keep the tension on the triceps throughout the motion, ensuring maximum muscle engagement.
How Not to Perform
Avoid Gripping Too Tightly
Holding the handle with excessive force can strain your wrist and forearm, draining energy that should be directed towards your triceps. Maintain a firm yet relaxed grip to allow for smooth movement and reduce unnecessary tension in other areas.
Don’t Let Your Elbow Swing
One of the most common errors is letting your elbow move away from your head or swing forward and backward during the extension. This decreases the focus on the triceps and can strain the shoulder joint. Keep your elbow fixed and close to your head to ensure maximum engagement of the triceps.
Avoid Using Momentum
Relying on momentum to extend the arm rather than controlled muscle action is a major mistake. Jerking or swinging the cable will lead to energy wastage and potentially cause injury. Focus on slow, deliberate movements where the triceps are doing all the work during both the upward extension and the downward return.
Don’t Lock Out the Elbow
Completely locking the elbow at the top of the movement can put unnecessary pressure on the joint and reduce the effectiveness of the exercise. Instead, stop just shy of full extension to keep tension on the triceps throughout the entire motion.
Avoid Arching Your Back
Arching your lower back or leaning backward while extending your arm is another mistake that can lead to strain and reduce focus on the target muscle. Keep your core engaged and maintain a neutral spine throughout the exercise.
Don’t Use Too Much Weight
Lifting a weight that's too heavy can compromise your form, leading to poor muscle activation and an increased risk of injury. Choose a weight that allows you to maintain good form throughout the set while fully engaging your triceps.
Don’t Rush the Movement
Speeding through the exercise can reduce its effectiveness. Instead, slow down both the concentric (lifting) and eccentric (lowering) parts of the movement to maximize time under tension, which is essential for muscle growth.
Don’t Neglect the Stretch
At the bottom of the movement, ensure you’re allowing a full stretch in the triceps rather than stopping prematurely. This will help activate the muscle more fully and provide a more complete contraction at the top of the extension.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
