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 Bodyweight Kneeling Triceps Extension, Elbow Dips and the Reverse Dip.

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.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    55% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: bodyweight only, not a cable
    • Body position: kneeling, not standing
  2. Elbow DipsPlay demonstration

    2. Elbow Dips

    53% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
  3. Reverse DipPlay demonstration

    3. Reverse Dip

    51% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Balance: harder to stay steady on than the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
  4. Ring DipsPlay demonstration

    4. Ring Dips

    48% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from the rings with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: a suspension trainer, not a cable
    • Body position: standing, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Balance: harder to stay steady on than the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
  5. Bench Dips

    5. Bench Dips

    45% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
    2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
    3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not standing
  6. Dips - Triceps Version

    6. Dips - Triceps Version

    43% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
    2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
    3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
    4. Repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
  7. Biceps Leg Concentration CurlPlay demonstration

    7. Biceps Leg Concentration Curl

    41% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the biceps rather than the triceps.

    How to perform this exercise
    1. Sit on a bench with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: biceps, not triceps
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not standing
  8. Bodyweight Side Lying Biceps CurlPlay demonstration

    8. Bodyweight Side Lying Biceps Curl

    40% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: biceps, not triceps
    • Equipment: bodyweight only, not a cable
  9. One Arm DipPlay demonstration

    9. One Arm Dip

    39% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Balance: harder to stay steady on than the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
  10. Triceps Dip (Between Benches)Play demonstration

    10. Triceps Dip (Between Benches)

    38% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Standing Reverse Grip One Arm Overhead Tricep Extension
    • Equipment: bodyweight only, not a cable
    • 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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