How to do a Cable One Arm Underhand Tricep Extension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Cable One Arm Underhand Tricep Extension
Target muscles worked
Instructions for Proper Form
Like other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By using an underhand grip, you can more easily keep your elbows close to your sides. By performing this exercise with each side independently, you remove the risk of compensating for any weakness between sides.
- Position your body such that one arm is in line with the cable. Grasp the handle with that hand such that your palm is facing up.
- Engage your tricep to bring the handle down by extending your arm at your elbow.
- Allow your arm to rotate such that your palms are facing in towards you at the bottom of the movement.
- Tense your tricep and hold this position for a moment at the bottom of the movement.
- Slowly allow the weight to return to the starting position while maintaining tension in your tricep.
- Maintain good body positioning by keeping your core engaged for stability, your elbow pinned to your side and your wrist straight throughout the movement.
- You should feel this exercise in your tricep.
Common Form Mistakes
Limit Range of Motion at the Top
There should always be tension on your triceps. It’s very common to lose tension at the top of the movement when your arm is fully flexed. Limit your range of motion so your triceps stay engaged for the entire exercise without resting at the top.
Weight & 1 Rep Max Calculator
Average Cable One Arm Underhand Tricep Extension standards by male, female, weight, age and height
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- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps20lbs25lbs
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Alternatives & Variations to Cable One Arm Underhand Tricep Extension
1. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 2,739 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Intermediate
- Triceps
- Rope Cable
2. Cable Tricep Pushdown
97.9 mSCORESWAPPED 2,442 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
3. Cable One Arm Tricep Side Extension
85.1 mSCORESWAPPED 2,136 TIMESLike other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By performing this exercise one side at a time, you remove the risk of compensating for any strength discrepancies between sides. In addition, this exercises forces you to work your triceps in a different plane than many typical tricep exercises.
- Intermediate
- Triceps
- Rope Cable
4. Cable Underhand Tricep Pushdown
77.4 mSCORESWAPPED 1,244 TIMESThis variation of Cable Tricep Pushdown uses an underhand grip to place additional emphasis on the medial head of the triceps, offering a unique challenge and stimulating muscle growth. The cable machine provides constant tension throughout the movement, enhancing muscle engagement and strength development. It's an excellent exercise for refining tricep definition and increasing arm strength.
- Intermediate
- Triceps
- Rope Cable
5. Seated Tricep Press
97.4 mSCORESWAPPED 876 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
6. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 833 TIMESDumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.
7. Dumbbell Kickbacks
93.7 mSCORESWAPPED 821 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
8. Machine Tricep Dip
92.9 mSCORESWAPPED 582 TIMESMachine Tricep Dips are a variation on the more standard Dip. This is a compound movement that primarily targets your triceps. By using a machine, you restrict your range of motion, and add more stability to the movement. This allows you to focus on exertion rather than stabilizing the movement. Because you’ll also be using a weight stack instead of bodyweight, you can have more control over your resistance. This is a great exercise for anyone looking to work towards performing full bodyweight dips, or just building muscle mass and strength in your triceps.
9. Bench Dip
93.8 mSCORESWAPPED 565 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
10. Machine Tricep Extension
90.2 mSCORESWAPPED 557 TIMESSimilar to other tricep extensions, this variation is an isolation movement that targets the triceps. The use of a machine restricts your range of motion, and adds a ton of stability to the movement. By placing your elbows against the pad, you ensure that the movement is coming entirely from your triceps, and you aren’t accidentally recruiting additional muscle groups.