Cable One Arm Underhand Tricep Extension
The Cable One Arm Underhand Tricep Extension is a unilateral isolation exercise that uses a reverse grip to target the triceps brachii. By rotating the palm upward, this movement places specific emphasis on the often-neglected medial head of the tricep while improving grip and forearm stability.
Since the underhand grip can place unique stress on the wrist and elbow joints, the AI analyzes your recovery data and joint health history to prescribe the optimal volume without causing overuse injuries. By tracking rep speed and RPE, the app can detect if your smaller stabilizer muscles are fatiguing before your triceps, auto-adjusting the weight to ensure the target muscle receives the intended stimulus. If you have a history of elbow tendonitis, the system can instantly suggest neutral-grip alternatives based on your profile.
Form Cues
- Stand with feet shoulder-width apart and a slight bend in your knees
- Grasp the handle with your palm facing up (supinated grip)
- Pin your working elbow tightly against your ribcage throughout the set
- Fully extend your arm until the tricep is completely contracted
- Control the weight slowly on the way back up to the starting position
- Don't let your elbow drift away from your side or flare out
- Don't use body momentum or swing your torso to move the weight
- Don't curl your wrist inward at the bottom of the movement
- Don't allow the shoulder to roll forward or elevate
Common Mistakes
- Flaring the elbow outward
- Using excessive momentum
- Curling the wrist excessively
- Standing too far from the pulley
- Rushing the eccentric (lowering) phase
Muscles Worked
This exercise primarily targets the triceps brachii, specifically emphasizing the medial head due to the supinated (underhand) hand position. While the lateral and long heads are still active, the reverse grip reduces the mechanical advantage of the lateral head, forcing the medial head and forearm extensors to work harder to extend the elbow.
Primary
Secondary
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