Cable One Arm Tricep Extension
Muscles worked
Instructions
- 1With 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.
- 2Now 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.
- 3As 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.
- 4Squeeze the triceps and hold for a second in this contracted position.
- 5Slowly return the handle to the starting position.
- 6Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cable One Arm Tricep Extension
The cable one-arm triceps extension is a unilateral isolation exercise that lets you truly focus on each triceps independently. Facing a high pulley with your elbow locked against your body, you hold the handle with an underhand grip and push down, fully extending the arm before returning under control. Training one arm at a time helps correct strength imbalances and lets you fine-tune the elbow angle to really feel the triceps contraction, making it a great complement to standard two-armed pushdowns.
check_circleBenefits
- check_circleStrict isolation of each triceps independently
- check_circleCorrects strength imbalances between the two arms
- check_circleBetter mind-muscle connection during the contraction
lightbulbExecution tips
- lightbulbKeep your elbow locked against your body throughout
- lightbulbDon't let the upper arm move during the push
- lightbulbSqueeze the triceps hard at the bottom
- lightbulbControl the return to keep tension on the muscle
warningCommon mistakes
- warningLetting the elbow drift away from the body
- warningUsing the shoulder to help push the handle
- warningLoading too heavy and losing full range of motion
- warningRushing the movement without pausing to squeeze
helpFrequently asked questions
Why train one arm at a time on this exercise?expand_more
It corrects strength differences between sides and allows full focus on the working triceps.
What grip should I use on the handle?expand_more
An underhand grip (palm up) is standard for this exercise and effectively targets the triceps through the full range.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.