Reverse One-Arm Cable Tricep Extension overview
The Reverse One-Arm Cable Tricep Extension is a targeted tricep exercise that focuses on the long head of the triceps. Utilizing a cable machine, this movement helps isolate and strengthen the triceps, contributing to well-defined arms. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Reverse One-Arm Cable Tricep Extension in your arm training routine.
The Reverse One-Arm Cable Tricep Extension primarily targets the long head of the triceps.
Reverse One-Arm Cable Tricep Extension – how to perform
- Step 1: Begin by setting up a cable machine with a single-hand attachment at the high pulley.
- Step 2: Stand facing away from the cable machine, holding the handle with your right hand.
- Step 3: Position your feet shoulder-width apart, creating tension in the cable.
- Step 4: Keep your back straight, engage your core, and extend your arm overhead.
- Step 5: Inhale and bend your elbow, lowering your hand behind your head while keeping your upper arm stationary.
- Step 6: Descend until your forearm moves beyond parallel to the ground or as low as your flexibility allows.
- Step 7: Exhale and extend your arm, raising the handle back to the starting position.
Perform each repetition with controlled movements, focusing on the contraction of the triceps.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Maintain a stable stance with your feet shoulder-width apart.
- Keep your back straight and chest up throughout the movement.
- Control the descent and ascent to maximize tricep engagement.
- Use a weight that challenges you while allowing for proper form.
Variations
- Reverse One-Arm Cable Tricep Extension with Rope Attachment: Use a rope attachment for a different grip and muscle engagement.
- Reverse Grip Cable Tricep Extension: Perform the exercise with a supinated (palms facing up) grip for a variation in muscle activation.
- Single-Arm Reverse Cable Tricep Extension with Bench: Sit on a bench facing away from the cable machine for added stability.
- High-Intensity Techniques: Incorporate techniques such as drop sets or supersets for added intensity.