(Triceps) Bent-over Reverse-grip Single-arm Cable Extension

Bent-over Reverse-grip Single-arm Cable Extension

A variation of the triceps kickback movement is evidenced with the bent-over reverse-grip single-
arm cable extension. The utilization of the cable/plate-stack machine allows a different contraction
application to the movement thus providing for a different emphasis to be placed upon the triceps.

Alteration in Grip
The cable application calls for an alteration
from the semi-pronated grip of the
dumbbell kickback to a supinated grip application.
The supinated-grip application
would allow for greater accentuation upon
the inner position of the triceps; the long
head could be activated as well. It should be
noted that the movement is performed inline
with the body but with the cable/platestack
application the trainee faces the machine.

Basic Rudiments Remain the
Same
The basic rudiments of the horizontal
triceps extension (kickback) movement are
repeated with the cable/plate-stack application
although slight differences in accentuation
exist. Firstly, the application of the
movement is changed from that of directly
in line to one of indirectly-in-line. Instead
of the resistance being brought down and
then up directly in line with the effort, the
cable/plate-stack application is performed
with an indirect line of application.

Greater Tendency to Apply
Elbow-flexion
The result of the indirect effort/
resistance relationship is that there is a
greater tendency to allow for a dropping of
the elbow to occur during the eccentric
contraction phase and a resulting poor
posture of application in the subsequent concentric contraction. With the additional exertion of the
resistive forces applied by virtue of the indirect effort/resistance relationship associated with cable/
plate-stack (low pulley) application, there is a tendency to keep the elbow in a flexed position
during the movement application. If the elbow is flexed during the lifting action the movement will
be more designed to work the shoulders than it would be for the triceps. It is the action of extension
that provides the required emphasis on the triceps. It is important to use extremely light weight in
order to gain optimum benefit from this highly-specific exercise.

Summary of Correct Exercise Execution
- Grasp a single-arm cable handle in a supinated grip at the low pulley station and bend at the
waist so that the body is positioned virtually parallel to the floor.
- Establish the desired elbow position by drawing the elbow back near the hip.
- Initiate the concentric contraction phase of the movement by utilizing elbow-joint extension to
raise the cable handle upward.
- Complete the concentric contraction phase of the movement by extending the forearm to the
fully-extended finish position. You will want to concentrate fully on maintaining the desired
locked-arm position throughout the movement application.
- Initiate the eccentric contraction phase of the movement by returning the weight slowly downward
utilizing elbow-joint flexion. You will once again need to concentrate fully in effort to resist
the natural urge to allow for the elbow to move downward during the lowering of the weight.
- Complete the eccentric contraction phase of the movement by slowly returning the handle back
to the starting position. You will want to avoid the natural tendency to allow for the weight to
come down too quickly and to avoid “short-arming” the return to the starting position. It is necessary
to keep the elbow high in place and to use only the lower arm in lowering the weight.
Frequently trainees keep the arm in a slightly-flexed position in effort to cushion the duressing
effects of extending the arm fully.

Keys to the Lift
-Utilize light resistance in effort to encourage proper form throughout the movement application.
- Establish and maintain the desired raised elbow position throughout the entire execution of the
exercise.
- Remember to apply a fully extended position of the arm at the conclusion of the concentric contraction
phase.
- Remember to maintain the desired raised elbow position during the eccentric contraction phase
of the movement.
- Avoid the natural tendency of short-arming the return to the starting position at the conclusion
of the eccentric contraction phase of the movement.