Cable Standing Reverse Grip One Arm Overhead Tricep Extension
Also known as: standing cable reverse grip one arm overhead tricep extension
Chasing lockout strength and arm thickness? Cable Standing Reverse Grip One Arm Overhead Tricep Extension uses unbroken cable tension to get there.
How to do Cable Standing Reverse Grip One Arm Overhead Tricep Extension
- Stand facing away from the cable machine with your feet shoulder-width apart.
- Hold the cable handle with an underhand grip and extend your arm overhead, keeping your elbow close to your head.
- Keep your upper arm stationary and slowly lower the cable handle behind your head by bending your elbow.
- Pause for a moment at the bottom, then extend your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Cable Standing Reverse Grip One Arm Overhead Tricep Extension Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Standing Reverse Grip One Arm Overhead Tricep Extension Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Drifting the elbows forward on every rep
Pin the upper arms in place so only the forearm moves.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Cable Standing Reverse Grip One Arm Overhead Tricep Extension
Swap Cable Standing Reverse Grip One Arm Overhead Tricep Extension For
Cable Standing Reverse Grip One Arm Overhead Tricep Extension — Frequently Asked Questions
How do you do the Cable Standing Reverse Grip One Arm Overhead Tricep Extension?
Stand facing away from the cable machine with your feet shoulder-width apart. Hold the cable handle with an underhand grip and extend your arm overhead, keeping your elbow close to your head. Keep your upper arm stationary and slowly lower the cable handle behind your head by bending your elbow. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Standing Reverse Grip One Arm Overhead Tricep Extension work?
The Cable Standing Reverse Grip One Arm Overhead Tricep Extension primarily targets the triceps. It is classified as a arms exercise and is performed with a cable machine.
How many sets and reps of the Cable Standing Reverse Grip One Arm Overhead Tricep Extension should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Standing Reverse Grip One Arm Overhead Tricep Extension good for beginners?
Not usually. The Cable Standing Reverse Grip One Arm Overhead Tricep Extension is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Standing Reverse Grip One Arm Overhead Tricep Extension?
Try the Handstand Push-up, Dumbbell Kickbacks On Exercise Ball or the Assisted Triceps Dip (kneeling). Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Standing Reverse Grip One Arm Overhead Tricep Extension the same as the standing cable reverse grip one arm overhead tricep extension?
Yes. The Cable Standing Reverse Grip One Arm Overhead Tricep Extension is also commonly called the standing cable reverse grip one arm overhead tricep extension. Different gyms and training programs label it differently, but "standing cable reverse grip one arm overhead tricep extension" refer to this same movement.
