Cable Reverse Grip Triceps Press
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Upper Body Strength
Arm Isolation
Triceps
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Cable Machine with Straight Bar Attachment
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All Levels
Overview
The Cable Reverse Grip Tricep Press is a variation of the traditional cable triceps press that uses a supinated (underhand) grip. This grip change shifts greater emphasis to the medial head of the triceps while still engaging the lateral and long heads. The movement allows for controlled elbow extension and emphasizes technique and range of motion over heavy loading.
Muscles Worked
PRIMARY:
Triceps brachii
SECONDARY:
Forearms (as stabilizers)
Shoulders (as stabilizer)
Core (as stabilizer)
STEP-BY-STEP INSTRUCTIONS
Attach a straight bar or EZ bar to the highest pulley on a cable stack.
Stand facing the machine with feet hip-width apart, knees slightly bent.
Grip the bar with an underhand (supinated) grip, hands slightly narrower than shoulder-width apart.
Keep your elbows tucked tightly to your sides and forearms parallel to the floor.
Brace your core and exhale as you press the bar downward by extending your elbows.
Fully straighten your arms while keeping tension on the triceps, then pause briefly.
Slowly return the bar to the starting position with control.
Repeat for the prescribed number of reps.
Benefits
Isolates the triceps with extra focus on the medial head
Promotes balanced triceps development
Offers joint-friendly loading with less wrist strain than traditional grips
Enhances grip and forearm strength
Improves pressing power and elbow extension mechanics
COACHING CUES
Keep your elbows glued to your ribs
Underhand grip, pinkies stay under the bar
Press straight down, not away from the body
Control the return to avoid shoulder sway
Notes
The Cable Reverse Grip Tricep Press is an excellent accessory movement to build strong, well-rounded triceps. By emphasizing the medial head, this variation complements standard tricep presses and improves both aesthetic and functional performance of the upper arms.