Triceps Exercise

SINGLE-ARM CABLE TRICEPS EXTENSION

Targeted Cable Isolation

Intermediate

Difficulty

Cable Machine

Equipment

Primary Muscles

Triceps Brachii

Person performing SINGLE-ARM CABLE TRICEPS EXTENSION exercise

Isolation

Exercise Description

Stand sideways to a cable machine and grasp the handle with one hand with the elbow bent around 90°. Extend the arm fully while keeping the elbow close to your head, then return under control to the start position and repeat.

How To Perform

Set the cable to an overhead or high position and attach a single-handle grip. Stand sideways to the machine.

Grasp the handle with one hand, brace your core, and position your working elbow bent at roughly 90° close to your head.

Keeping your upper arm fixed, extend the elbow to push the handle down/out until the arm is fully straight.

Pause briefly with the triceps fully contracted without letting the shoulder take over.

Return the handle slowly to the starting position under control. Complete desired reps and repeat on the other arm.

Expert Tips

Keep the elbow tucked - Keep your working elbow close to your head/body to minimize shoulder involvement and maximize triceps loading.

Choose a manageable load - Avoid going too heavy. Use a weight that allows full elbow extension with strict control.

Use full range of motion - Lock out gently at the bottom and return to ~90° flexion without losing shoulder position.

Match sides evenly - Perform the same reps on both arms to prevent strength and size imbalances.

Common Mistakes

Using too much weight - Excess load leads to swinging and poor control, reducing triceps activation.

Letting the elbow drift - Allowing the elbow to move away from the head pulls the shoulder into the movement.

Not fully extending - Stopping short reduces range of motion and training effect.

Relying on momentum - Jerking the weight diminishes tension on the triceps and increases injury risk.

Info – Single-Arm Cable Triceps Extension

To maximize the benefits of the Single-Arm Cable Triceps Extension, keep your elbow close to your body to avoid shoulder involvement. Common mistakes include using too much weight, which can lead to poor form, and not fully extending the arm, which reduces the range of motion. Opt for a lighter weight to maintain control and effectiveness. This exercise targets the triceps and can be adapted for different fitness levels by adjusting the cable height or using a resistance band. To prevent imbalances, ensure you perform equal reps on both arms.