How to do a Cable One Arm Underhand Tricep Extension

Authored by Fitbod

About Cable One Arm Underhand Tricep Extension

Sets Logged
514,440
Popularity Rank
143rd
Difficulty
Intermediate
Triceps Strength
85 mSCORE 23rd
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

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.

  1. 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.
  2. Engage your tricep to bring the handle down by extending your arm at your elbow.
  3. Allow your arm to rotate such that your palms are facing in towards you at the bottom of the movement.
  4. Tense your tricep and hold this position for a moment at the bottom of the movement.
  5. Slowly allow the weight to return to the starting position while maintaining tension in your tricep.
  6. Maintain good body positioning by keeping your core engaged for stability, your elbow pinned to your side and your wrist straight throughout the movement.
  7. You should feel this exercise in your tricep.

Common 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.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    10
    lbs
    1 Rep Max
    12.5
    lbs
  • intermediate
    8
    reps
    12.5
    lbs
    15
    lbs
  • advanced
    8
    reps
    15
    lbs
    20
    lbs

Enter your stats to calculate your Sets & Reps