Triceps Exercise

SINGLE-ARM CABLE TRICEPS EXTENSION (SUPINATED GRIP)

Strict Isolation for Targeted Triceps

Intermediate

Difficulty

Cable Machine

Equipment

Primary Muscles

Triceps Brachii

Person performing SINGLE-ARM CABLE TRICEPS EXTENSION (SUPINATED GRIP) exercise

Isolation

Exercise Description

Stand with feet shoulder-width apart and grip the cable handle with a supinated (palm-up) grip. Keep your elbow close to your side, extend the arm fully, then return slowly with control while keeping strict form.

How To Perform

Set a single handle on a cable at about chest height. Stand tall with feet shoulder-width apart and grasp the handle with a supinated (palm-up) grip.

Tuck your working elbow close to your side, brace your core, and keep your shoulder down and back.

Extend your forearm by straightening the elbow until your arm is fully extended, squeezing the triceps at the bottom.

Return the handle slowly to the start by bending only at the elbow, maintaining elbow position throughout. Repeat for reps.

Expert Tips

Keep the elbow pinned - Minimize shoulder movement to isolate the triceps and maintain a consistent force path.

Control the eccentric - Use a slow return to increase time under tension and protect the elbow joint.

Adjust the cable height - Small changes to cable height can shift the emphasis across the triceps heads.

Start lighter to learn the groove - Using too much weight often leads to flared elbows and poor form.

Common Mistakes

Using too much weight - Leads to swinging, shoulder involvement, and compromised technique.

Elbow flaring out - Reduces triceps isolation and can stress the shoulder joint.

Leaning or shrugging - Compensations reduce tension on the triceps and increase joint strain.

Rushing the movement - Neglects the eccentric and reduces overall training effect.

Info – Single-Arm Cable Triceps Extension (Supinated Grip)

This variation is excellent for isolating the triceps. Keep the elbow close to your body and control the movement. Beginners should start with lighter weights to master technique, while advanced lifters can increase resistance or slow the tempo for added intensity. Adjust cable height to shift emphasis across the triceps.