Underhand Triceps Extension

StrengthPush

Track Underhand Triceps Extension in SmartWorkout and watch your numbers go up

Log sets, weights and progress for free, with no workout limits.

Body Part: Triceps

Description

The Underhand Triceps Extension is an isolation exercise that targets the triceps brachii, specifically emphasizing the medial head. This exercise is performed using a cable machine with an underhand grip, which can help reduce stress on the elbows and enhance muscle engagement.

How to Perform

Attach a straight or EZ-curl bar to a high pulley on a cable machine.
Stand facing the machine, feet shoulder-width apart, and grasp the bar with an underhand grip (palms facing up), hands about shoulder-width apart.
Keep your elbows close to your sides and your upper arms stationary throughout the movement.
Begin with your forearms parallel to the floor, then extend your arms downward by contracting your triceps until your arms are fully extended.
Pause briefly at the bottom of the movement, ensuring full contraction of the triceps.
Slowly return to the starting position with control, allowing the forearms to come back to parallel with the floor.
Repeat for the desired number of repetitions.

What Muscles Work

Primary Muscle:

Tips

Maintain a slight bend in your knees for better stability during the exercise.
Focus on keeping your elbows tucked in and stationary to maximize triceps activation.
Avoid using momentum; perform each repetition in a controlled manner to prevent injury and ensure effective muscle engagement.
Exhale as you extend your arms downward and inhale as you return to the starting position.
Start with a lighter weight to perfect your form before progressing to heavier loads.

Common Mistakes

Elbows flaring outwards, reducing triceps engagement.
Using momentum instead of controlled movement, leading to poor muscle activation.
Allowing wrists to bend excessively, causing strain and reducing effectiveness.
Not fully extending the arms, limiting triceps activation.
Leaning forward excessively, shifting focus away from triceps.
Gripping too tightly, causing unnecessary tension in forearms.
Not maintaining a stable core, leading to improper form.
Starting with elbows too far from the body, reducing leverage and control.