Exercise guide · Intermediate · Compound

Cable Standing Reverse Grip One Arm Overhead Tricep Extension: How to Do It & Muscles Worked

The cable standing reverse grip one arm overhead tricep extension targets the triceps using a cable machine. It requires you to stand facing away from the machine, extend your arm overhead with an underhand grip, and perform an extension movement to work the triceps.

Primary muscles
Triceps
Secondary muscles
Shoulders
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable standing reverse grip one arm overhead tricep extension
Front view: muscles worked by the cable standing reverse grip one arm overhead tricep extension. Primary: triceps. Secondary: shoulders.
Back view: muscles worked by the cable standing reverse grip one arm overhead tricep extension. Primary: triceps. Secondary: shoulders.
Primary Secondary

How to do the cable standing reverse grip one arm overhead tricep extension

  1. Step 1: Stand facing away from the cable machine with your feet shoulder-width apart.
  2. Step 2: Hold the cable handle with an underhand grip and extend your arm overhead, keeping your elbow close to your head.
  3. Step 3: Keep your upper arm stationary and slowly lower the cable handle behind your head by bending your elbow.
  4. Step 4: Pause for a moment at the bottom, then extend your arm back to the starting position.
  5. Step 5: Repeat for the desired number of repetitions, then switch arms.

Sets, reps and programming

Suggested sets, reps and rest for the cable standing reverse grip one arm overhead tricep extension by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Standing Reverse Grip One Arm Overhead Tricep Extension alternatives

More exercises that train the triceps as their main target:

More triceps exercises

See the best tricep exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.