Cable One Arm Tricep Extension
The Cable One Arm Tricep Extension isolates the Triceps through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Cable One Arm Tricep Extension
- 1
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.
- 2
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.
- 3
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.
- 4
Squeeze the triceps and hold for a second in this contracted position.
- 5
Slowly return the handle to the starting position.
- 6
Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Cable One Arm Tricep Extension work?
The Cable One Arm Tricep Extension primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.
Is the Cable One Arm Tricep Extension good for beginners?
Yes, the Cable One Arm Tricep Extension is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Cable One Arm Tricep Extension?
You need cable to perform the Cable One Arm Tricep Extension. Most commercial gyms will have this available.
Track Your Progress
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