TRICEPS EXTENSION WITH REVERSE GRIP

Let’s see how to correctly perform the triceps extension with reverse grip to achieve the maximum result of this great isolation exercise.

This exercise is the reverse version of triceps extension on high pulley. The inverted grip (hand down) would theoretically put more emphasis on the head of the medial triceps.

Therefore, we can affirm that it is a good thing to use both exercises in our triceps routines in order to achieve a balanced development.

HOW TO PERFORM TRICEPS EXTENSION WITH REVERSE GRIP?

1. Place a straight handle on a high pulley cable. Stand in front of the weight pile and place one leg slightly in front of the other.
2. Take the bar with a narrow hand spacing (about shoulder width), and palms up. Start with your forearms just above the parallel with the floor and elbows near your sides.
3. Keeping your elbows static, contract your triceps to extend your elbows until your arms are straight. Press your triceps for maximum contraction and then return to the starting position.

WHAT MUSCLES ARE INVOLVED IN THIS EXERCISE?

As I mentioned this is an isolation exercise that focuses exclusively on the triceps (in the medial head in particular) without the help of other muscle groups or joints.

TIPS FOR PERFORMING TRICEPS EXTENSION ON PULLEY WITH REVERSE GRIP

• Always keep your arms close to your body.
• Only the forearms should move and the elbows should remain static next to you all the time.
• Keep your head up and your eyes forward throughout the exercise.
• When pushing the bar down, move only your elbows. Continue pressing until your arms are fully extended. The bar can touch the front of your thighs.
• The body posture is identical to that of other versions of pushdown, as you must make sure to keep your knees open with your chest up and your abs well contracted.

PULLEY EXTENSION VARIATIONS

You can also perform this triceps exercise using only one arm at a time, attaching a D-handle to the high pulley. This will also allow you to isolate the triceps very well.

1. Use a supination grip and pull the weight down until your arm is straight.
2. Also, here you need to keep your elbow pressed to your body, so that it is only the forearm that moves.
3. Return to the starting position.
4. After completing the set number of repetitions with one arm, do the same with the opposite arm.