Cable Standing Reverse Grip One Arm Overhead Tricep Extension
Cable Standing Reverse Grip One Arm Overhead Tricep Extension Exercise Description
The Cable Standing Reverse-Grip One-Arm Overhead Triceps Extension isolates the triceps brachii by extending the elbow while the arm is held overhead. The overhead position places the long head of the triceps on stretch, encouraging full-range elbow extension under constant cable tension. Standing and working unilaterally also demands steady trunk and scapular control to keep the torso upright and the upper arm stable. A cable and single-handle attachment allow a smooth resistance curve and easy load adjustments. This move is best used to practice precise elbow mechanics—upper arm quiet, forearm moving—while maintaining a neutral spine and relaxed shoulders.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: External Obliques, Infraspinatus, Serratus Anterior, Subscapularis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Inner Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Standing Reverse Grip One Arm Overhead Tricep Extension Exercise
‘- Set the pulley at the lowest position and attach a single D-handle.
– Stand facing away from the stack; grasp the handle with one hand using a reverse (supinated) grip.
– Step forward to create light tension; adopt a stable, narrow or staggered stance.
– Bring the working arm overhead with the elbow close to your ear; forearm bent and wrist neutral.
– Brace your core, keep ribs down, and maintain a neutral spine and pelvis.
– Keep the upper arm vertical and still; extend the elbow until the arm is straight without forcefully locking.
– Pause briefly while maintaining shoulder down and away from the ear (avoid shrugging).
– Flex the elbow under control to return, letting the cable track just behind your head without the elbow drifting.
– Maintain a neutral wrist throughout; avoid bending or twisting at the wrist.
– Complete the set, then switch arms using the same setup and cues.
Cable Standing Reverse Grip One Arm Overhead Tricep Extension Tips
‘- Set the pulley at the lowest position and attach a single D-handle before starting.
– Stand facing away from the stack and use a reverse (supinated) grip on the handle.
– Step forward to create light tension in the cable and choose a stable narrow or staggered stance.
– Bring your working arm overhead with the elbow close to your ear and the forearm bent.
– Brace your core, keep your ribs down, and maintain a neutral spine and pelvis to keep the torso upright.
– Keep the upper arm vertical and still; focus on moving only the forearm to extend and flex the elbow.
– Extend the elbow until the arm is straight without forcefully locking out.
– Pause briefly at full extension while keeping the shoulder down and away from your ear to avoid shrugging.
– Flex the elbow under control, letting the cable track just behind your head without letting the elbow drift.
– Maintain a neutral wrist throughout the movement; avoid bending or twisting at the wrist.
Cable Standing Reverse Grip One Arm Overhead Tricep Extension Beginner Introduction
The Cable Standing Reverse-Grip One-Arm Overhead Triceps Extension is a single-arm cable exercise centered on bending and straightening the elbow with the arm raised above the head. A low cable with a single handle supplies smooth, adjustable resistance as the hand moves overhead with the palm turned upward. Because the cable pulls from behind and below, tension stays on the back of the upper arm throughout the motion, encouraging a long, sweeping path for the forearm.
Working one arm at a time in a standing position places extra demand on overall body stability. The abs and lower back support an upright stance, while the shoulders and upper back guide the arm’s position so the elbow acts as the main hinge. This creates a chance to refine elbow mechanics, with the upper arm relatively steady and the forearm providing most of the movement. The exercise highlights controlled, deliberate motion under load, emphasizing precision, posture, and smooth cable tracking around the head from start to finish.