Smart Workout Diary

Cable Reverse Grip Tricep Extension

The cable reverse-grip triceps extension is a standing cable isolation exercise performed by extending the elbows with an underhand grip. It primarily trains the triceps while the cable provides consistent resistance through the movement. It can support arm-strength and muscle-building goals.

Demonstration

Cable Reverse Grip Tricep Extension — demonstration 1
Cable Reverse Grip Tricep Extension — demonstration 2

Instructions

  1. Set the cable pulley high and attach a short straight handle. Select a light, controllable load.
  2. Face the machine and take the handle with an underhand grip, palms facing up. Stand tall with feet about hip-width apart.
  3. Bring your elbows close to your sides, bend them to about 90 degrees, and keep your chest lifted and wrists neutral.
  4. Keeping your upper arms still, exhale and extend your elbows to press the handle down until your arms are straight without forcefully locking the joints.
  5. Inhale and slowly return the handle to the starting position under control. Keep your torso still and repeat.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the elbows fixed: avoid letting them drift forward or flare away from your sides.
  2. Use a light load first: the underhand grip can make wrist and elbow positioning more demanding.
  3. Control the return: do not allow the weight stack to pull your elbows upward or your torso forward.
  4. Keep wrists neutral: reduce the load if you need to bend the wrists or swing your body to finish repetitions.
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