Single Arm Reverse Grip Cable Overhead Triceps Extension
In SetGrip: Cable Overhead Triceps Extension (Single Arm, Reverse Grip)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Facing away from the stack with an underhand grip, you extend one arm overhead while the cable keeps tension into the deep stretch behind your head. The supinated wrist keeps the elbow pointing forward more naturally than the overhand single-arm version, though the grip limits load; this is a slow, feel-focused movement, not a heavy one.
How to do the Single Arm Reverse Grip Cable Overhead Triceps Extension
- Stand facing away from the cable machine with your feet shoulder-width apart.
- Hold the cable handle with an underhand grip and extend your arm overhead, keeping your elbow close to your head.
- Keep your upper arm stationary and slowly lower the cable handle behind your head by bending your elbow.
- Pause for a moment at the bottom, then extend your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Single Arm Reverse Grip Cable Overhead Triceps Extension work?
The Single Arm Reverse Grip Cable Overhead Triceps Extension primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Single Arm Reverse Grip Cable Overhead Triceps Extension good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Reverse Grip Cable Overhead Triceps Extension with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Arm Reverse Grip Cable Overhead Triceps Extension?
If you cannot do the Single Arm Reverse Grip Cable Overhead Triceps Extension, try the Kneeling Bodyweight Triceps Extension, the Seated Single Arm Reverse Grip Dumbbell Overhead Triceps Extension or the Barbell Overhead Triceps Extension. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Reverse Grip Cable Overhead Triceps Extension, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
Track the Single Arm Reverse Grip Cable Overhead Triceps Extension in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
- All arms exercises
- All triceps exercises
- All cable exercises
- Cable triceps exercises
- Banded Single Arm Side Triceps Extension
- Behind Head Close Grip Barbell Lying Triceps Extension
- Seated Close Grip Barbell Overhead Triceps Extension
- Barbell Skull Crusher
- Behind Head Barbell Skull Crusher
- Reverse Grip Barbell Skull Crusher
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.