Supinated Triceps Extension (One Arm)
The supinated triceps extension with one arm is a cable isolation exercise that targets the triceps using a reverse grip. The supinated wrist position shifts the emphasis to the long head of the triceps, promoting full triceps development.
How to do it
- Attach a single handle to a high cable pulley and face away from the machine.
- Grasp the handle with one hand with a supinated grip, palm facing upward.
- Step away from the machine and raise your elbow overhead.
- Extend your forearm downward and forward until your arm is fully extended.
- Slowly return to the starting position and repeat for the desired repetitions before switching arms.
Form cues
- Keep your upper arm still and pointing overhead.
- Turn your palm upward firmly before starting.
- Extend your forearm smoothly until your arm is straight.
- Control the weight as it returns to the starting position.
Breathing: Exhale as you press the cable downward and forward; inhale as you slowly bend your elbow to return.
Common mistakes
- Moving the upper arm during the extension reduces tension on the triceps.
- Using too much weight forces other muscles to compensate and breaks form.
- Allowing the wrist to twist out of the supinated position changes the muscle focus.
Muscles worked
Primary: triceps. Secondary: forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps per arm, rest 60 s
Lose weight
3 sets x 12-15 reps per arm, rest 45 s
Build muscle
3 sets x 8-12 reps per arm, rest 60-90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp elbow discomfort, ease off and choose a gentler pushdown variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use a reverse grip for triceps extensions?
A supinated or palm-up grip places extra emphasis on the long head of the triceps muscle.
How heavy should the cable weight be?
Choose a light to moderate weight where you can complete all repetitions with strict form.
What if I feel this in my wrist or forearm?
Ensure your wrist stays neutral in the palm-up position and lighten the load if needed.