Reverse Grip Triceps: Understanding Biomechanics, Exercises, and Benefits

How Do You Reverse Handle Triceps?

Utilizing a "reverse handle" or supinated grip for triceps exercises fundamentally alters the biomechanical emphasis, often increasing activation of the triceps' medial head while potentially providing a more comfortable wrist position for some individuals.

Understanding the Triceps Brachii

The triceps brachii, meaning "three-headed arm muscle," is the primary muscle on the posterior aspect of the upper arm. It consists of three distinct heads:

• Long Head: Originates from the infraglenoid tubercle of the scapula (shoulder blade). Due to its origin across the shoulder joint, it assists in shoulder extension and adduction in addition to elbow extension.
• Lateral Head: Originates from the posterior surface of the humerus (upper arm bone), superior to the radial groove.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove. This head is often considered the "workhorse" of the triceps, consistently active in all elbow extension movements.

All three heads converge to insert via a common tendon onto the olecranon process of the ulna (forearm bone). Their collective primary function is elbow extension, straightening the arm at the elbow joint.

The Concept of a Reverse (Supinated) Grip

A reverse grip, also known as a supinated grip, is characterized by the palms facing upwards or towards you when performing an exercise. This is in contrast to a standard (pronated) grip, where the palms face downwards or away from you.

When applied to triceps exercises, changing the grip from pronated to supinated influences how the force is transmitted through the wrist and forearm to the elbow joint, subtly altering the recruitment patterns of the triceps heads.

Biomechanics of the Reverse Grip for Triceps

The primary biomechanical effect of using a reverse grip for triceps exercises is a shift in emphasis towards the medial head of the triceps. While all three heads will always be involved in elbow extension, the supinated grip may:

• Increase Medial Head Activation: Research and anecdotal evidence suggest that the supinated grip places the medial head in a more advantageous line of pull for certain movements, potentially leading to greater activation and a stronger contraction feel in this specific head.
• Reduce Long Head Involvement (Potentially): In some exercises, the supinated grip might slightly reduce the mechanical advantage of the long head, as its contribution to shoulder stability or extension is less emphasized.
• Wrist and Elbow Comfort: For individuals experiencing wrist discomfort with a pronated grip (e.g., during triceps pushdowns or close-grip bench press), a supinated grip can sometimes feel more natural and reduce stress on the wrist joint due to different forearm muscle activation patterns.
• Reduced Load Capacity: Due to the altered joint mechanics and potentially less involvement from the lateral and long heads in generating maximal force, you may find that you can lift less weight with a reverse grip compared to a standard pronated grip. This is a normal physiological response and not necessarily a sign of weakness.

Key Exercises Utilizing a Reverse Grip for Triceps

Incorporating a reverse grip can add variety and target specific aspects of the triceps. Here are common exercises where this grip is applied:

Reverse-Grip Triceps Pushdown (Cable)

This is perhaps the most common and effective exercise for targeting the triceps with a supinated grip.

• Execution:
  • Attach a straight bar or EZ-bar to a high cable pulley.
  • Stand facing the cable machine, grasping the bar with an underhand (supinated) grip, hands shoulder-width apart or slightly narrower.
  • Keep your elbows tucked close to your sides, upper arms stationary.
  • Lean slightly forward, maintaining a stable core and a neutral spine.
  • Extend your forearms downwards, pressing the bar towards your thighs until your arms are fully extended, squeezing the triceps.
  • Control the movement as you slowly return the bar to the starting position, allowing your forearms to come back up to about parallel with the floor.
• Form Cues:
  • Maintain strict elbow position – only the forearms should move.
  • Avoid shrugging your shoulders or using momentum.
  • Focus on squeezing the triceps at the bottom of the movement.
• Common Mistakes:
  • Flaring elbows out.
  • Using too much weight, leading to swinging or body English.
  • Not achieving full extension or full stretch.

Reverse-Grip Close-Grip Bench Press

This variation of the close-grip bench press shifts more emphasis to the triceps while reducing anterior deltoid and pec involvement compared to a standard bench press.

• Execution:
  • Lie on a flat bench with your feet flat on the floor.
  • Grasp the barbell with an underhand (supinated) grip, hands slightly narrower than shoulder-width apart. Ensure a spotter is present, especially when learning this movement, as the grip can feel less secure.
  • Unrack the bar and hold it directly over your chest with arms extended.
  • Lower the bar slowly and in a controlled manner towards your lower chest/upper abdomen, keeping your elbows tucked close to your body.
  • Once the bar lightly touches your chest, powerfully press it back up to the starting position, focusing on triceps contraction.
• Form Cues:
  • Keep elbows tight to the body throughout the movement.
  • Maintain a neutral wrist position to avoid strain.
  • Control the eccentric (lowering) phase.
• Common Mistakes:
  • Flaring elbows out.
  • Using a grip that's too wide or too narrow, which can strain wrists or elbows.
  • Bouncing the bar off the chest.

Reverse-Grip Overhead Triceps Extension (Dumbbell/Barbell)

While less common, some individuals may experiment with a reverse grip for overhead triceps extensions, particularly with dumbbells.

• Execution (Dumbbell):
  • Sit or stand, holding a single dumbbell with both hands in a supinated grip (palms facing up, cupping the top head of the dumbbell).
  • Extend the dumbbell overhead.
  • Keeping your upper arms stationary and close to your head, slowly lower the dumbbell behind your head by bending your elbows.
  • Extend your arms back up to the starting position, contracting the triceps.
• Considerations: This variation can place significant stress on the wrists and elbows. Start with very light weight and prioritize comfort and control over load.

Integrating Reverse-Grip Exercises into Your Routine

Reverse-grip triceps exercises can be a valuable addition to your training regimen, particularly if you aim to:

• Target the Medial Head: If you feel your medial head is underdeveloped or you want to specifically emphasize it.
• Add Variety: Introducing new stimuli can help break plateaus and keep training engaging.
• Address Joint Comfort: If pronated grips cause wrist or elbow discomfort, a supinated grip might be a more comfortable alternative for certain movements.

Programming Tips:

• Placement: Incorporate them as one of your primary triceps exercises or as an accessory movement after your main compound lifts.
• Sets and Reps: Aim for 3-4 sets of 8-15 repetitions, focusing on controlled movement and muscle contraction.
• Progression: Gradually increase the weight or resistance as you get stronger, but always prioritize perfect form.
• Listen to Your Body: Pay close attention to how your wrists and elbows feel. If you experience pain, stop the exercise and consult with a qualified professional.

Safety Considerations and Proper Form

Regardless of the grip you use, proper form is paramount to prevent injury and maximize muscle activation.

• Wrist Alignment: Keep your wrists straight and aligned with your forearms. Avoid excessive wrist extension or flexion, which can lead to strain.
• Elbow Position: Maintain a stable elbow position. For pushdowns, keep them tucked. For bench presses, keep them close to your body.
• Controlled Movement: Avoid momentum. The triceps should be doing the work, not your body swaying or jerking the weight.
• Full Range of Motion: Aim for a full extension at the elbow and a controlled eccentric phase to maximize muscle stretch and contraction.
• Start Light: Especially when introducing a new grip or exercise, begin with lighter weights to master the form before increasing the load.

Conclusion

Utilizing a reverse (supinated) grip for triceps exercises is a valuable technique that can provide a unique stimulus to the triceps brachii, particularly emphasizing the medial head. While it may require a slight adjustment in load due to altered biomechanics, it offers a beneficial way to add variety, address potential joint discomfort, and comprehensively develop all three heads of the triceps for stronger, more defined arms. Integrate these exercises thoughtfully into your routine, always prioritizing proper form and listening to your body's feedback.