Reverse Grip One-Arm Overhead Cable Tricep Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Grip One-Arm Overhead Cable Tricep Extension is an effective exercise targeting the triceps. It is performed using a cable machine, where the user grips the handle with a reverse (underhand) grip and extends one arm overhead to fully extend the triceps. This movement emphasizes the long head of the triceps, helping to build strength and muscle definition. Since the exercise isolates the triceps, there are no significant secondary muscle targets. The use of the cable machine provides constant tension throughout the range of motion, ensuring a thorough tricep workout.
How to Perform
Set Up: Begin by attaching a single grip handle to the low pulley of the cable machine and adjust the weight to your desired resistance.
Positioning: Grip the handle with your left hand and raise your left arm overhead. Step back slightly and rotate your body away from the machine, ensuring that your palm faces backward, toward the cable stack. This is your starting position.
Movement: Keeping your upper arm stationary, bend your elbow to lower the weight behind your head in a controlled manner. Focus on isolating the triceps and avoid any body movement that could engage other muscles.
Pause: When you reach the lowest point of the extension, hold the position briefly, feeling the stretch in the triceps.
Extension: Raise the weight back to the starting position by fully extending your elbow, making sure to contract the triceps at the top of the movement. Do not lock out your elbow to maintain tension on the muscle.
Repeat: Lower the weight back down in a slow, controlled motion and repeat the movement for the desired number of repetitions.
Switch Arms: After completing the reps for your left arm, switch to your right arm and perform the same steps.
Tips
Start with the Weaker Side: Begin by working on your weaker tricep first, which is typically the left for most people. This allows you to focus more on form and strength development before fatigue sets in.
Control the Movement: Ensure that you move the weight slowly and deliberately throughout the exercise. Resist the temptation to let the weight fall quickly, maintaining control as you lower and raise it.
Avoid Locking Your Elbow: When extending your arm, stop just before locking your elbow completely. Locking the elbow will reduce the tension on the triceps, making the exercise less effective.
Limit Forearm Movement: Focus on keeping your upper arm as still as possible throughout the exercise. Only your forearm should move, isolating the triceps to maximize the effectiveness of the extension.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your body to move the weight. Rely on controlled movements to keep the focus on the triceps and avoid using momentum, which can lead to energy wastage and reduced muscle engagement.
Do Not Overextend the Elbow: Avoid locking your elbow out at the top of the movement. Overextending can place unnecessary strain on the joint and take tension off the triceps, reducing the effectiveness of the exercise.
Don’t Let the Upper Arm Move: The upper arm should remain stable throughout the movement. Allowing it to swing or move can shift the focus away from the triceps and recruit other muscles, diminishing the exercise's impact.
Avoid Excessive Weight: Choosing too heavy of a weight can compromise form, leading to injury and ineffective execution. Select a weight that allows for slow, controlled reps with proper technique.
Don’t Rush the Motion: Avoid speeding through the exercise, especially when lowering the weight. Moving too fast can reduce time under tension for the triceps and increase the risk of injury. Slow, deliberate movements ensure optimal engagement.
Don’t Arch the Back: Avoid excessive arching of the lower back while performing the movement. Keep your core engaged to stabilize your torso and prevent unwanted strain on your spine.
Avoid Twisting the Wrist: Ensure your wrist remains in a neutral position throughout the exercise. Twisting your wrist can cause discomfort and potentially lead to injury, particularly in the forearm or wrist joint.
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.
