Cable Standing Reverse Grip One Arm Overhead Tricep Extension exercise animation (Männlich)

Cable Standing Reverse Grip One Arm Overhead Tricep Extension

Zielmuskel
—
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable standing reverse grip one arm overhead tricep extension is a single-arm isolation exercise for the triceps, training one arm at a time with a supinated (underhand) grip on a single cable handle. Pressing overhead and away keeps constant tension on the triceps through a long, stretched range, making it useful for building elbow extension strength and ironing out side-to-side imbalances.

Cable Standing Reverse Grip One Arm Overhead Tricep Extension: So führst du sie aus

  1. 1Set the cable pulley to the lowest position and attach a single handle.
  2. 2Grip the handle with one hand using a reverse, underhand (supinated) grip so your palm faces forward.
  3. 3Step forward into a staggered stance, brace your core, and keep your torso upright and stable.
  4. 4Raise your working arm and bring the handle behind your head, bending your elbow so your forearm points down and the triceps are loaded under a stretch.
  5. 5Keep your upper arm fixed and your elbow pointing up and slightly forward throughout the movement.
  6. 6Extend your elbow to drive the handle up overhead until your arm is fully straight, squeezing the triceps at the top.
  7. 7Lower the handle back behind your head under control, resisting the cable and keeping the upper arm still.
  8. 8Complete your reps on one arm, then switch sides and repeat with the other arm.

Technik-Tipps

  • Keep your elbow pointing up and pinned in place so the work stays on the triceps and your shoulder doesn't take over.
  • Move only at the elbow joint; lock the upper arm and shoulder so the rep is a clean isolation.
  • Control the lowering phase rather than letting the cable yank your arm down, keeping tension on the muscle the whole set.
  • Use a lighter load than you would on a two-arm version, since single-arm work and the reverse grip reduce how much you can stabilize.
  • Brace your core and avoid leaning to compensate, so the arm does the work rather than your trunk.

Häufige Fehler

  • Letting the elbow drift forward and down, which turns the movement into a shoulder press and removes tension from the triceps.
  • Using too much weight and leaning the torso to heave the handle up, which cheats the rep and stresses the lower back.
  • Cutting the range short by not lowering the handle far enough behind the head, losing the stretched portion where the triceps work hardest.
  • Flaring the upper arm out to the side instead of keeping it close and vertical, which makes the lift unstable and shifts effort off the target muscle.
  • Rushing the lowering phase and letting the cable drop your arm, giving up the eccentric tension that drives growth.

Häufig gestellte Fragen

What muscles does the cable standing reverse grip one arm overhead tricep extension work?

It isolates the triceps of the working arm. The overhead position places the long head of the triceps under a stretch, while the supinated grip and single-arm setup also challenge your core and shoulder to stay stable.

Why use a reverse (underhand) grip instead of a regular grip?

The supinated grip changes the line of pull and how the load sits on your wrist and elbow, giving the triceps a slightly different feel. Some lifters find it more comfortable and a useful way to add variety to overhead extensions.

Is this a good exercise for beginners?

Yes, with light weight. The cable keeps tension smooth and consistent, but the single-arm overhead position takes some control, so start light, fix your form, and build up gradually.

How many sets and reps should I do?

As an isolation move, 3-4 sets of 10-15 reps per arm works well. Use a weight you can control through a full range on both sides rather than chasing heavy loads.

What's a good alternative to this exercise?

A two-arm cable overhead extension, a dumbbell one arm overhead extension, or a cable tricep pushdown all train the triceps and make solid substitutes.

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