REVERSE GRIP CABLE TRICEPS EXTENSION WITH BARBELL
Supinated-Grip Cable Pressdown Isolation
Primary Muscles
Exercise Description
Stand facing a cable machine and grasp the straight bar with a supinated (underhand) grip. Keep elbows tucked to your sides and your torso upright. Extend your arms down by straightening the elbows, squeezing the triceps at the bottom, then return under control without letting elbows drift forward.
How To Perform
Set a cable at high position with a straight bar attachment. Stand tall with a stable stance and grasp the bar with an underhand (supinated) grip about shoulder-width.
Pin your elbows close to your torso, brace your core, and keep your chest up with a neutral spine.
Exhale and extend your elbows to press the bar down until your arms are straight, squeezing the triceps at the bottom without hyperextending.
Inhale and allow the bar to rise under control until your forearms approach parallel to the floor, maintaining elbow position. Repeat for reps.
Expert Tips
Keep elbows glued to your sides - Minimizes shoulder involvement and maximizes triceps tension throughout the range.
Control the eccentric - Lower the bar slowly to increase time under tension and reinforce proper mechanics.
Choose load for form, not ego - Avoid excessive weight that causes swinging or shoulder sway; prioritize clean reps.
Use a neutral wrist - Avoid excessive wrist extension; keep wrists aligned to reduce strain and improve force transfer.
Common Mistakes
Swinging the arms or torso - Using momentum reduces triceps activation and stresses the shoulders and lower back.
Letting elbows flare or drift forward - Shifts work away from the triceps and can irritate the shoulders. Keep elbows pinned in place.
Going too heavy - Excessive load usually breaks form. Use a weight that allows full control and a smooth range.
Incomplete range of motion - Cutting the bottom squeeze or top control reduces stimulus. Lock in full, controlled reps.
Info – Reverse Grip Cable Triceps Extension with Barbell
To get the benefits from the Reverse Grip Cable Triceps Extension with Barbell, ensure your elbows stay close to your body to target the triceps effectively and reduce shoulder strain. Common mistakes include swinging the arms or using excessive weight, which shifts focus away from the triceps. Start with lighter weights to prioritize form. For beginners, use a lighter resistance and gradually increase as strength improves. Advanced users can enhance intensity by slowing down the eccentric phase. This exercise enhances grip strength and forearm engagement, offering a unique variation to standard triceps routines.
Equipment Required
Cable machine, straight bar (barbell) attachment