What muscles does the Cable Standing Reverse Grip One Arm Overhead Tricep Extension work?

This exercise primarily targets the triceps, with the reverse grip putting emphasis on the medial head. It also engages the shoulders and forearms as secondary stabilizer muscles.

Do I need a cable machine for this exercise or can I use resistance bands?

While a low cable machine provides consistent resistance, you can perform this movement with resistance bands anchored low for a similar effect. Bands may be more accessible at home but offer variable tension compared to cables.

Is the Cable Standing Reverse Grip One Arm Overhead Tricep Extension suitable for beginners?

Beginners can safely perform this exercise with light weight to learn proper form. Start with controlled movements and focus on keeping the elbow close to the head throughout to prevent strain.

What are common mistakes to avoid when doing this reverse grip tricep extension?

Common errors include flaring the elbow away from the head, using momentum instead of controlled movements, or arching the lower back. Maintaining a stable core and a fixed upper arm helps ensure optimal triceps activation.

How many sets and reps should I do for this triceps exercise?

A common recommendation is 3–4 sets of 10–15 reps, adjusting the weight so the last few repetitions challenge your muscles without compromising form. For strength focus, use heavier weight with fewer reps.

What safety precautions should I take when performing the Cable Standing Reverse Grip One Arm Overhead Tricep Extension?

Ensure the cable or band is securely anchored before starting, and avoid locking out your elbow at the top of the movement. Keeping your posture upright and core engaged will reduce stress on the shoulders and lower back.

Are there variations of this exercise to target the triceps differently?

Yes, you can switch to a neutral or pronated grip to emphasize different triceps heads or perform the movement seated for extra stability. Using both arms simultaneously on a cable can also increase load and overall muscle engagement.

Cable Standing Reverse Grip One Arm Overhead Tricep Extension

Target Muscles

Primary:

Triceps

Secondary:

Shoulders

Equipment Required

Bands

Exercise Type

Weight & Reps

How To Do

Stand facing away from a low cable machine, holding the handle overhead with one hand using a reverse (underhand) grip and your elbow close to your head. Slowly lower the handle behind your head by bending your elbow, then extend your arm upward to return to the starting position, focusing on keeping your upper arm stationary.

Step-by-Step Instructions

Attach a single handle to a low pulley cable machine.
Stand facing away from the machine and grab the handle with one hand using a reverse (underhand) grip.
Step forward slightly to create tension in the cable and position your feet shoulder-width apart for stability.
Raise your arm overhead, keeping your elbow close to your head and your palm facing upward. This is your starting position.
Slowly lower the handle behind your head by bending your elbow, keeping your upper arm stationary.
Pause briefly when your forearm is parallel to the floor or slightly lower.
Extend your arm back to the starting position by straightening your elbow, focusing on contracting your triceps.
Repeat for the desired number of repetitions, then switch arms.

Explore more triceps exercises or bands exercises in our exercise library.

Alternative Exercises

Band Overhead Triceps Extension

Triceps

Bands

Cable Alternate Triceps Extension

Triceps

Bands

Dumbbell Standing Triceps Extension

Triceps

Dumbbell

Dumbbell Standing One-Arm Extension

Triceps

Dumbbell

Frequently Asked Questions

What muscles does the Cable Standing Reverse Grip One Arm Overhead Tricep Extension work?: This exercise primarily targets the triceps, with the reverse grip putting emphasis on the medial head. It also engages the shoulders and forearms as secondary stabilizer muscles.
Do I need a cable machine for this exercise or can I use resistance bands?: While a low cable machine provides consistent resistance, you can perform this movement with resistance bands anchored low for a similar effect. Bands may be more accessible at home but offer variable tension compared to cables.
Is the Cable Standing Reverse Grip One Arm Overhead Tricep Extension suitable for beginners?: Beginners can safely perform this exercise with light weight to learn proper form. Start with controlled movements and focus on keeping the elbow close to the head throughout to prevent strain.
What are common mistakes to avoid when doing this reverse grip tricep extension?: Common errors include flaring the elbow away from the head, using momentum instead of controlled movements, or arching the lower back. Maintaining a stable core and a fixed upper arm helps ensure optimal triceps activation.
How many sets and reps should I do for this triceps exercise?: A common recommendation is 3–4 sets of 10–15 reps, adjusting the weight so the last few repetitions challenge your muscles without compromising form. For strength focus, use heavier weight with fewer reps.
What safety precautions should I take when performing the Cable Standing Reverse Grip One Arm Overhead Tricep Extension?: Ensure the cable or band is securely anchored before starting, and avoid locking out your elbow at the top of the movement. Keeping your posture upright and core engaged will reduce stress on the shoulders and lower back.
Are there variations of this exercise to target the triceps differently?: Yes, you can switch to a neutral or pronated grip to emphasize different triceps heads or perform the movement seated for extra stability. Using both arms simultaneously on a cable can also increase load and overall muscle engagement.