Cable Triceps Extension with Supinated Grip (Single Arm)
The Cable Triceps Extension with Supinated Grip (Single Arm) is a cable exercise that primarily targets the triceps. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Cable Triceps Extension with Supinated Grip (Single Arm)
- 1Set a cable to a high position, clip on a single handle, stand facing the machine, and grab the handle with your palm facing up, elbow bent by your side and knees slightly soft. Lean slightly forward from your hips, brace your abs, and keep your upper arm still and close to your body.
- 2Press the handle down by straightening your arm until your elbow is almost locked out, squeezing the back of your arm at the bottom as you breathe out. Slowly let the handle rise back up under control until your elbow bends again, breathing in and keeping your elbow in place without swinging your shoulder.
Coach tips
- Keep your elbow glued to your side so your triceps do the work instead of your shoulder swinging the weight.
- Use a weight that lets you move smoothly without jerking or leaning your body into it.
- Keep your wrist straight and think about squeezing the back of your arm at the bottom of each rep.
Train triceps smarter
One rep, one set. Hypro turns the Cable Triceps Extension with Supinated Grip (Single Arm) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Cable Triceps Extension with Supinated Grip (Single Arm) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much triceps you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Cable Triceps Extension with Supinated Grip (Single Arm) fits right into proven hypertrophy and strength templates.
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