Reverse Grip Cable Tricep Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Grip Cable Tricep Extension is an isolation exercise that primarily targets the triceps. Using a cable machine, this movement involves gripping the handle with an underhand (supine) grip and extending the arms to straighten them while keeping the elbows fixed. This exercise focuses on building strength and muscle definition in the triceps without engaging other muscle groups, making it an effective addition to a tricep-focused workout. The reverse grip variation helps activate the triceps more intensely, particularly the long head, offering a different stimulus than traditional tricep extensions.
How to Perform
Set up the cable machine by attaching a straight bar to the highest setting on the cable stack.
Stand facing the cable machine with your feet shoulder-width apart and grasp the bar with a supinated grip (palms facing upward).
Slightly bend forward at the hips while keeping your back straight, ensuring a stable stance.
Begin the exercise by extending your elbows, actively engaging your triceps as you push the bar downward.
Continue to lower the bar until your arms are almost fully extended, keeping the movement controlled throughout.
Slowly return the bar to the starting position, resisting the pull of the cable as you guide it back.
Perform the exercise for the desired number of repetitions, maintaining proper form and focus on targeting the triceps.
★ 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
To maintain continuous tension on the triceps, avoid fully locking out your elbows at the bottom of the movement.
Visualize a screw running through your elbows and keep them from shifting forward as you extend your arms.
Experiment with elbow positioning during the exercise. Some people may feel a better stretch in the lower part of the movement by allowing their elbows to drift slightly behind the body while lowering the bar, similar to the motion of a drag curl.
Focus on preventing your shoulder blades from tilting forward as you extend your elbows to ensure proper posture and maximize tricep activation.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing your body to move the weight. Use controlled, deliberate motions throughout the exercise to ensure the triceps are doing all the work and avoid wasting energy.
Don’t Lock Out Elbows Fully: Reaching a fully locked position can reduce tension on the triceps. Instead, stop just short of locking your elbows at the bottom to maintain constant tension on the target muscle.
Avoid Elbow Movement: Keep your elbows stationary throughout the movement. Do not allow them to move forward or flare out to the sides as you extend the arms, as this can shift focus away from the triceps and cause strain on the shoulders.
Don’t Overextend the Body: Avoid leaning too far forward or arching your back excessively. This can place unnecessary strain on the lower back and reduce the effectiveness of the exercise for the triceps.
Prevent Shrugging the Shoulders: Keep your shoulders relaxed and avoid lifting them as you extend the arms. Shrugging can take tension off the triceps and place stress on the neck and upper traps.
Don’t Rush the Movement: Perform the exercise slowly, especially during the eccentric (lowering) phase. Rushing can reduce time under tension, diminishing the effectiveness of the exercise for muscle growth and activation.
Avoid Using Too Much Weight: Selecting a weight that’s too heavy can force you to use improper form or momentum. Start with a manageable weight and increase gradually as you improve your technique.
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.
