Cable One Arm Tricep Extension
A standing cable triceps exercise done one arm at a time from a high pulley, extending the arm down and to the side to isolate the triceps. It suits beginners building single arm pressing strength.
How to do the cable one arm tricep extension
- Grip a single handle attached to a high pulley with an underhand grip, standing in front of the stack.
- Pull the handle down so your upper arm and elbow are locked against your side.
- Extend your arm down and slightly to the side until it is fully straight, exhaling as you finish.
- Hold the contracted position for a moment, squeezing the triceps at the bottom.
- Return the handle slowly to the starting position, keeping your upper arm still throughout.
Original library instructions (6 steps)
- With 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.
- Now 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.
- As 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.
- Squeeze the triceps and hold for a second in this contracted position.
- Slowly return the handle to the starting position.
- Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.
Common mistakes
- Letting the upper arm swing away from the body, which turns the movement into more of a pulldown.
- Using the shoulder to help finish the extension instead of keeping the motion at the elbow only.
- Rushing the return so the cable snaps the arm back; lower it under control instead.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps per arm, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps per arm, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps per arm, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Stand with one foot forward and one back for a bit of extra balance while you work one arm at a time.
- Keep the other arm relaxed by your waist rather than using it to brace against the machine.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the cable one arm tricep extension good for beginners?
Yes. Working one arm at a time makes it easy to focus on keeping the upper arm still, which is the main skill this exercise teaches.
What muscles does the cable one arm tricep extension work?
It mainly works the triceps, since this record does not list any secondary muscles for the exercise.
