Seated Reverse Grip One-Arm Overhead Tricep Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Reverse Grip One-Arm Overhead Tricep Extension primarily targets the triceps, specifically the long head. Using a cable machine, this exercise involves sitting on a bench with a reverse grip on the cable handle, extending one arm overhead while keeping the elbow stationary. The movement isolates the triceps, focusing on controlled extension and contraction, making it an effective exercise for building strength and definition in the tricep area. The use of a cable machine allows for consistent tension throughout the movement, which can enhance muscle activation and overall effectiveness.
How to Perform
Set up the machine: Position a bench in front of a cable machine and attach a single grip handle to the low pulley. Select your desired weight on the stack.
Grip the handle: With your left hand, grasp the handle and raise your left arm above your head. Turn your body away from the machine and sit down on the bench, facing away from the pulley.
Establish the starting position: Your palm should be facing backward, toward the cable machine, with your arm fully extended overhead.
Lower the weight: Keep your body stable, back straight, and only bend at the elbow. Slowly lower the handle behind your head, focusing on controlled movement.
Pause and squeeze: Once the weight reaches its lowest point, pause briefly. Then, press the weight back up, fully extending your arm while squeezing the tricep at the top of the movement.
Avoid elbow lockout: Do not lock your elbow at the top; instead, keep a slight bend to maintain tension on the tricep.
Repeat for your left arm: Perform the desired number of repetitions before switching to your right arm and repeating the same process.
Tips
Start with your weaker arm: Begin the exercise with your left arm, as it is typically the weaker tricep for most people.
Control the movement: Perform each repetition slowly, maintaining control over the weight. Ensure that you are guiding the movement, not letting the weight pull you down.
Avoid locking your elbow: At the top of the movement, do not fully extend or lock your elbow, as this will reduce the tension on your tricep.
Minimize upper arm movement: Keep your upper arm as stationary as possible throughout the exercise, allowing only your forearm to move to target the triceps effectively.
Focus on muscle engagement: Concentrate on the tricep contraction, ensuring proper muscle activation throughout the entire range of motion.
How Not to Perform
Avoid excessive elbow movement: Do not allow your elbow to move forward or backward during the exercise. This can shift focus away from the triceps and involve other muscles, reducing the effectiveness of the exercise. Keep your upper arm as still as possible, ensuring that only the forearm moves.
Do not use momentum: Do not jerk or swing the weight, as this can lead to improper form and unnecessary strain on the joints. Perform each movement slowly and deliberately to ensure the tricep is doing the majority of the work.
Don’t lock your elbows: Fully extending or locking your elbow at the top of the movement can take tension off the tricep, reducing muscle activation. Keep a slight bend in your elbow to maintain constant tension on the tricep throughout the range of motion.
Avoid leaning or twisting your body: Do not lean back or twist your torso to assist with the movement. This can lead to unnecessary strain on your back and reduce the focus on the tricep. Keep your body stable and engage your core to maintain proper posture.
Don’t let the weight control you: Avoid letting the weight dictate the speed or trajectory of the movement. Control both the lowering and raising phases to ensure you are targeting the tricep effectively and preventing injury.
Don’t use too much weight: Choosing a weight that is too heavy can cause you to sacrifice form and increase the risk of injury. Select a weight that allows you to maintain proper technique throughout the set, ensuring effective muscle engagement.
Avoid short or incomplete range of motion: Do not cut the range of motion short by only moving part of the way. Ensure that you extend your arm fully at the top and bring it back down behind your head for a complete stretch to target the triceps fully.
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.
