Cable Triceps Reverse Grip Extension: Guide to Building Strong Triceps

Reverse Grip Cable Tricep Extension: Exercise Overview

The reverse grip cable tricep extension is a targeted isolation exercise designed to strengthen and develop the triceps brachii, emphasizing all three heads (long, lateral, and medial). By using a supinated (underhand) grip on a cable machine, this variation reduces forearm involvement and minimizes elbow stress compared to traditional tricep pushdowns, making it a joint-friendly option for building arm size and strength. 

This exercise enhances pressing performance in movements like bench presses and overhead presses and is a versatile addition to tricep-focused workouts, push routines, upper-body sessions, or full-body training programs. It’s suitable for lifters of all levels aiming for aesthetic and functional arm development (Schoenfeld, 2010). 

How to Perform the Reverse Grip Cable Tricep Extension

1. Attach a straight bar to a cable machine, setting the pulley at its highest position. 
2. Stand with feet shoulder-width apart, grasping the bar with a supinated grip (palms facing up), and lean slightly forward by hinging at the hips, keeping your core engaged—this is your starting position. 
3. Extend your elbows to push the bar downward, flexing your triceps until your arms are nearly straight. 
4. Pause briefly at the bottom, squeezing your triceps for maximum contraction. 
5. Slowly return the bar to the starting position with control, maintaining tension in the triceps as you bend your elbows. 
6. Repeat for the desired number of repetitions.

Tips for Optimal Performance

• Maintain Tricep Tension: Stop just short of fully locking out your elbows at the bottom to keep constant tension on the triceps, enhancing muscle activation (Schoenfeld, 2016). 
• Keep Elbows Stable: Fix your elbows close to your sides to isolate the triceps and prevent them from drifting forward, reducing shoulder involvement (McGill, 2010). 
• Experiment with Elbow Positioning: For a deeper stretch, allow your elbows to move slightly behind your body during the eccentric (lowering) phase, similar to a drag curl, while keeping the movement controlled (Wirth et al., 2016). 
• Prevent Shoulder Tilt: Avoid forward tilting of your shoulder blades to maintain proper posture and protect your shoulders during the extension. 
• Breathe Properly: Exhale as you push the bar downward and inhale as you return to the starting position to support core stability and muscle oxygenation. 
• Choose Appropriate Weight: Select a weight that allows controlled form for your target rep range (e.g., 8–12 reps for hypertrophy) to avoid compensatory movements.