Cable Standing Reverse Grip One Arm Overhead Tricep Extension

The Cable Standing Reverse Grip One Arm Overhead Tricep Extension is a fantastic exercise that targets and tones your triceps, helping you achieve strong and sculpted arms. This exercise is especially effective as it engages your triceps from a unique angle, allowing you to build strength and definition in this often stubborn muscle group. To perform this exercise, you will need access to a cable machine with a bar attachment. Begin by standing with your feet shoulder-width apart and grasping the bar attachment with an underhand, or reverse grip. Extend your arm overhead, keeping your elbow close to your head and your upper arm perpendicular to the floor. This exercise primarily targets the triceps brachii muscle, which is responsible for extending the elbow joint. By working the triceps, you not only enhance the appearance of your arms but also improve your overall upper body strength. Additionally, strong triceps play a crucial role in various pushing exercises like chest presses and shoulder presses, making this exercise a valuable addition to your workout routine. Remember, proper form is essential to maximize results and prevent injury. Take your time, focus on the mind-muscle connection, and perform the exercise in a slow and controlled manner. Incorporate this exercise into your triceps routine, aiming for 3-4 sets of 10-12 repetitions, gradually increasing the weight as you become more comfortable and stronger. Pair this exercise with a well-rounded upper body workout routine and a proper nutrition plan to optimize your results. As always, consult with a fitness professional to ensure this exercise is suitable for your individual needs and goals.

Instructions

• Start by attaching a single grip handle to a cable pulley machine and adjusting it to a high position.
• Stand facing away from the machine and grab the handle with an underhand grip using one hand.
• Take a step forward with the opposite leg of the working arm to stabilize your body.
• Position your working arm so that your elbow is bent and your upper arm is parallel to the ground.
• Extend your arm fully while keeping your upper arm stationary and close to your head.
• Feel the contraction in your triceps and hold for a brief moment.
• Slowly bend your elbow to return to the starting position.
• Repeat for the desired number of repetitions.
• Switch sides and repeat the exercise with the other arm.

Tips & Tricks

• Start with lighter weights and gradually increase the resistance to avoid excessive strain on your triceps.
• Maintain proper form by keeping your back straight and core engaged throughout the exercise.
• Focus on the triceps by isolating the movement to your elbow joint without swinging your arm or using momentum.
• Perform the exercise in a slow and controlled manner to fully engage the triceps muscles.
• Breathe out as you extend your arm and breathe in as you bring it back to the starting position.
• To intensify the exercise, pause and squeeze your triceps at the fully extended position before returning to the starting position.
• Make sure to warm up your triceps with dynamic stretches to prevent injury and increase flexibility.
• Monitor your grip strength and forearm stability to ensure a secure hold on the cable handle.
• Incorporate variety into your tricep workouts by combining different exercises such as pushdowns and dips.
• Don't neglect the importance of rest and recovery for optimal triceps muscle growth.