Cable One-Arm Overhead Triceps Extension
Overview
How to do it
- 1
Setup and Starting Position
- Fasten a single handle to the low pulley on a cable machine.
- Stand with your feet about shoulder-width apart and take the handle in one hand.
- Face away from the machine, then bring the handle overhead with your elbow bent and kept close to your head.
- Brace your core and keep a neutral spine for the entire exercise.
- 2
Execution
- Straighten your elbow to press your arm fully overhead.
- Contract your triceps hard at the top.
- Lower the handle back to the start slowly and with control.
- Complete 3 to 4 sets of 10 to 15 reps, then change arms.
Form tips & common mistakes
Hold your elbow still so you do not rely on momentum.
Move with control instead of jerking the weight.
Keep your lower back from arching; brace your core to stay stable.
Choose a light to moderate load so you can focus on form and muscle contraction.
Keep your wrist neutral to avoid strain.
Benefits
Isolates the Triceps: This exercise targets the triceps brachii effectively, supporting better muscle growth and definition.
Corrects Muscle Imbalances: Because you perform it one arm at a time, it can reveal and help fix strength differences between sides.
Enhances Muscle Control: The cable keeps tension constant, which increases muscle engagement and control through the full motion.
Reduces Joint Stress. Compared with free-weight triceps extensions, the cable version provides a smoother, more joint-friendly range of motion.
Improves Overhead Strength: This exercise builds strength in the lockout phase of overhead pressing, which carries over to bench press, shoulder press, and dips.
Muscles worked
Triceps Brachii
