10 Best Cable Reverse Grip One Arm Overhead Tricep Extension Alternatives for Home

The Cable Standing Reverse Grip One Arm Overhead Tricep Extension is done standing with a cable machine. Ranked closest by our scoring: the Cable One Arm Tricep Pushdown, the Cable Reverse-grip Pushdown and the Reverse Grip Triceps Pushdown. A harder version, the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster), is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Standing Reverse Grip One Arm Overhead Tricep Extension

Cable Standing Reverse Grip One Arm Overhead Tricep ExtensionPlay demonstration
Primary muscle
Triceps
Equipment
Cable
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders

How to perform Cable Standing Reverse Grip One Arm Overhead Tricep Extension
  1. Stand facing away from the cable machine with your feet shoulder-width apart.
  2. Hold the cable handle with an underhand grip and extend your arm overhead, keeping your elbow close to your head.
  3. Keep your upper arm stationary and slowly lower the cable handle behind your head by bending your elbow.
  4. Pause for a moment at the bottom, then extend your arm back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
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Ranked Cable Standing Reverse Grip One Arm Overhead Tricep Extension Alternatives

10 substitutes, ranked by how closely each one matches the Cable Standing Reverse Grip One Arm Overhead Tricep Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Cable One Arm Tricep PushdownPlay demonstration

    1. Cable One Arm Tricep Pushdown

    95% match
    • Triceps
    • Cable
    • Intermediate
    • Isolation

    The same equipment, taken with an overhand grip.

    How to perform this exercise
    1. Stand facing a cable machine with a straight bar attachment at chest height.
    2. Grasp the bar with an overhand grip and step back to create tension in the cable.
    3. Position your feet shoulder-width apart and slightly bend your knees.
    4. Keep your back straight and core engaged throughout the exercise.
    5. Start with your arm fully extended and perpendicular to the floor.
    6. Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.
    7. Pause for a moment, then inhale and slowly return to the starting position.
    8. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: a cable, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Body position: standing, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
  2. Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)Play demonstration

    Progression

    2. Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)

    92% match
    • Triceps
    • Cable
    • Intermediate
    • Isolation

    Pick this when you want a harder version that still works the triceps.

    How to perform this exercise
    1. Attach a straight bar to the cable machine at the highest setting.
    2. Stand facing the cable machine with your feet shoulder-width apart.
    3. Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
    4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
    5. Engage your triceps and slowly push the bar down until your arms are fully extended.
    6. Pause for a moment at the bottom, then slowly return the bar to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: a cable, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Body position: standing, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
  3. Cable Reverse-grip PushdownPlay demonstration

    3. Cable Reverse-grip Pushdown

    92% match
    • Triceps
    • Cable
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the triceps.

    How to perform this exercise
    1. Attach a straight bar to a high pulley cable machine.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
    4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
    5. Using your triceps, push the bar down until your arms are fully extended and your triceps are contracted.
    6. Pause for a moment, then slowly return the bar to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: a cable, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Body position: standing, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
  4. Reverse Grip Triceps Pushdown

    4. Reverse Grip Triceps Pushdown

    92% match
    • Triceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start by setting a bar attachment (straight or e-z) on a high pulley machine.
    2. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.
    3. Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
    4. Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: a cable, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Body position: standing, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
  5. Cable High Pulley Overhead Tricep ExtensionPlay demonstration

    5. Cable High Pulley Overhead Tricep Extension

    89% match
    • Triceps
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Attach a rope to a high pulley and stand facing away from the machine.
    2. Grasp the rope with both hands and extend your arms overhead.
    3. Keep your elbows close to your head and your upper arms stationary.
    4. Slowly lower the rope behind your head by bending your elbows.
    5. Pause for a moment, then extend your arms back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: extension, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: a cable, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Body position: standing, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
  6. Cable Rope High Pulley Overhead Tricep ExtensionPlay demonstration

    6. Cable Rope High Pulley Overhead Tricep Extension

    89% match
    • Triceps
    • Cable
    • Intermediate
    • Isolation

    The same equipment, taken with a rope handle.

    How to perform this exercise
    1. Attach a rope to a high pulley and adjust the weight accordingly.
    2. Stand facing away from the pulley machine with your feet shoulder-width apart.
    3. Grasp the rope with both hands, palms facing down, and bring your hands above your head.
    4. Keep your upper arms close to your head and perpendicular to the floor.
    5. Slowly lower the rope behind your head by bending your elbows.
    6. Pause for a moment, then extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: extension, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: a cable, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Body position: standing, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
  7. Cable PushdownPlay demonstration

    7. Cable Pushdown

    88% match
    • Triceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach a straight bar to a high pulley cable machine.
    2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
    3. Grasp the bar with an overhand grip, hands shoulder-width apart.
    4. Keep your elbows close to your sides and your upper arms stationary.
    5. Exhale and push the bar down until your elbows are fully extended.
    6. Pause for a moment, then inhale and slowly return the bar to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: a cable, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Body position: standing, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
  8. Cable Pushdown (With Rope Attachment)Play demonstration

    8. Cable Pushdown (With Rope Attachment)

    88% match
    • Triceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach a rope attachment to a high pulley on a cable machine.
    2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
    3. Grasp the rope with an overhand grip, palms facing each other.
    4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
    5. Exhale and push the rope downward by extending your elbows until your arms are fully extended.
    6. Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: a cable, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Body position: standing, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
  9. Cable One Arm Tricep Extension

    9. Cable One Arm Tricep Extension

    80% match
    • Triceps
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
    2. Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
    3. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
    4. Squeeze the triceps and hold for a second in this contracted position.
    5. Slowly return the handle to the starting position.
    6. Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: a cable, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Body position: standing, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
  10. Cable Standing One Arm Triceps ExtensionPlay demonstration

    10. Cable Standing One Arm Triceps Extension

    80% match
    • Triceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, facing the cable machine.
    2. Hold the cable handle with your right hand, palm facing down, and position your arm so that it is fully extended and parallel to the ground.
    3. Keep your elbow stationary and close to your body.
    4. Slowly bend your elbow, lowering the cable handle towards the back of your head.
    5. Pause for a moment at the bottom of the movement, then extend your arm back to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and perform the exercise with your left arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: a cable, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Body position: standing, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension

Why You Might Need a Cable Standing Reverse Grip One Arm Overhead Tricep Extension Alternative

You might substitute this exercise for several reasons: no cable station, wrist or elbow pain from the reverse grip, limited unilateral load, or a need for heavier load or different tension curves. The overhead position lengthens the triceps long head, increasing passive tension; changing to a dumbbell or band preserves that biomechanical stimulus while altering moment arms and constant tension. Cue: maintain a fixed elbow angle at the shoulder and avoid shoulder extension to isolate elbow extension. Choose an alternative that reduces joint stress (stop if elbow pain increases) or lets you progress load safely, dumbbells for heavy bilateral loading, bands for portable constant tension.

How to Choose the Right Cable Standing Reverse Grip One Arm Overhead Tricep Extension Substitute

Decide based on equipment, target triceps head, joint comfort, and progression needs. If you want long-head emphasis, pick overhead alternatives that keep your upper arm vertical (single-arm dumbbell or banded overhead extension). For higher absolute load choose skullcrushers or close-grip bench press and cue a steady elbow path without shoulder drive. If wrist pain limits you, substitute with neutral-grip dumbbell extensions or rope attachments to reduce forearm torque. For unilateral balance use single-arm variations and track sets per side. Monitor elbow extension range and tempo to ensure progressive overload and full concentric lockout.

Cable Standing Reverse Grip One Arm Overhead Tricep Extension FAQ

What muscles does Cable Standing Reverse Grip One Arm Overhead Tricep Extension work?

This movement primarily targets the triceps, long head, lateral head, and medial head, with the overhead arm position biasing the long head due to shoulder flexion lengthening. Cue: keep the elbow fixed and extend only at the elbow joint to maximize triceps activation and limit deltoid involvement.

Can I build muscle without doing Cable Standing Reverse Grip One Arm Overhead Tricep Extension?

Yes, you can build triceps size using other movements that produce progressive overload, such as skullcrushers, close-grip bench presses, dips, and single-arm dumbbell overhead extensions. Cue: focus on full-range elbow extension, controlled eccentric lowering, and incremental load or rep increases to stimulate hypertrophy.

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