1 / 10
elbow extension
Single-Arm Reverse-Grip Cable Triceps Extension
Search GoogleThe single-arm reverse-grip cable triceps extension uses a light load and fixed upper-arm position to train elbow extension. It is best used for controlled detail work rather than heavy loading.
- Primary
- triceps
- Secondary
- forearms
- Equipment
- cable machine, single handle
- Mechanic
- isolation
Setup
- — Attach a single handle to a high pulley and select a light load.
- — Stand square to the stack, hold the handle palm-up, and place the elbow beside the ribs.
- — Step back just enough to keep cable tension without leaning.
Execution
- — Straighten the elbow while the upper arm remains still.
- — Pause with the arm long but not forcefully locked.
- — Return the handle slowly until the forearm is near parallel with the floor.
Breathing & coaching
- — Exhale during extension.
- — Inhale during the controlled return.
- — Move only at the elbow.
- — Match range and tempo on both sides.
Safety & common mistakes
Progressions
- — Add repetitions before the smallest available load increase.
Regressions
- — Use a lighter load or a standard neutral-grip pressdown.