When it comes to sculpting strong, defined arms, tricep training is non-negotiable—and yet, so many lifters default to the same old exercises. Enter the single arm cable tricep extension: a deceptively simple move that delivers way more benefits than just an arm pump.

This isolation movement is great for unilateral control, which can help focus your work on each tricep for improvement on weaknesses, refining technique, and maximizing the mind-muscle connection.

How to perform the Single-Arm Cable Triceps Extension (Video):

Single-Arm Cable Triceps Extension: How To

1. Put a single handle on a high cable pulley and set the pulley at head height.
2. Face the machine with your feet shoulder-width apart. Keep your torso upright, lean a bit forward.
3. Take a palm-down grip on the handle. Keep your elbow pinned to your side and bring the handle as far up as you can – again dont move the elbow.
4. Extend your elbow to straighten the arm and press the cable towards the floor. Contract your triceps in the bottom position. 
5. Return to the start position under control, slowly.

Single-Arm Cable Triceps Extension: Benefits

The single-arm cable triceps extension is a specialized tool that allows for greater isolation, balance, and control. Whether you’re looking for symmetry or trying to hone technique, here’s why this move deserves a regular place in your routine:

• Unilateral Training: Working both arms at once can mask imbalances in strength and development between the right and left limbs.  Working one arm at a time brings to the muscle group asymmetries that are easily overlooked in most training. If you’ve noticed one tricep is stronger or more coordinated, unilateral training allows you to work that weakness directly for more uniform muscle development and balanced strength.
• Improved Mind-Muscle Connection: Because only one arm is moving at a time, it allows you to put all your focus on the contraction and action of that particular triceps. This enhances your mind-muscle connection, which allows you to recruit more muscle fibers and improves the overall quality of each rep.
• Greater Range of Motion: With the movement of just of one arm, it makes a more natural phase of motion. Because you are not constrained by a fixed bar or symmetrical track, you can extend and flex your arm in the way that feels most natural for your body, which is ideal for isolating the triceps through its full range of motion.

When to Use the Single-Arm Cable Triceps Extension

The single-arm cable triceps extension is a highly adaptable exercise that integrates nicely into most training protocols, but its superpower comes when precision and isolation are the objective. Here’s when to prioritize this move:

To Address Imbalances: If you’ve noticed one arm taking over the other on presses or compound lifts, it’s time to go unilateral.

• As a Finisher for Press Days: After heavy pressing (bench, dips, overhead work) your triceps will already be fried. The single-arm variation of the cable extension is a nice addition to your triceps burnout because it allows you to do some controlled, strict reps that load up triceps without too much pressure on the elbow.
• For Enhanced Mind-Muscle Connection: Having trouble “feeling” your triceps at work? The single-arm cable triceps extension is the perfect exercise to reinforce that neural pathway. Slowing down and isolating one arm at a time allows for better technique and muscle engagement.

Expert Training Tips

To maximize your single-arm cable triceps extensions benefits, fine-tune the details. This exercise relies on precision, control, and consistency—here’s how to make each rep count:

• Keep Your Elbow Anchored: Don’t let your elbow drift forward in front of your body or out to your side as you press down and extend upward. Keep them pinned to your side throughout the movement to maximize triceps isolation and to minimize shoulder usage.
• Control the Tempo: Don’t rush through the reps—use a controlled tempo—controlled on the way down, 1-second pause at the bottom, and 2 seconds up. This increases time under tension, an important factor in increasing muscle growth.
• Use a Moderate Weight: It might be tempting to load up, but don’t compromise form. Using a lighter weight lets you maintain strict control throughout each rep, and it keeps the focus on the right area — your triceps.

The single-arm cable triceps extension isn’t merely a triceps finisher, it’s a smart, tactical tool that has a place in all lifters’ arsenals. With on-point technique, smart weight and rep selection, and the right place in your programming, you’ll be on your way toward stronger arms, improved symmetry, and some serious triceps pumps.