One-Arm Overhead Cable Tricep Extension

VARIATIONS

One-Arm Overhead Cable Tricep Extension

Uses one hand on a low cable pulley

This unilateral movement isolates the triceps through a full overhead range of motion to build arm size and lockout strength.

HOW TO DO IT

Set the cable pulley to the lowest position.
Grab the handle with one hand and step forward.
Raise your arm fully overhead with your elbow pointing up.
Lower the handle behind your head by bending your elbow.
Extend your arm back up until the elbow locks out.

COMMON MISTAKES

Letting the elbow flare outward during the movement.
Using momentum from the hips to lift the weight.
Failing to reach full extension at the top.

TIPS

Keep your upper arm glued to the side of your head.
Drive through the heel of your front foot for stability.
Focus on stretching the tricep at the bottom of the rep.

SAFETY

Avoid hyperextending the elbow joint forcefully at the top of the movement.

DETAILS

Muscles: Triceps
Equipment: Cable Machine
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Triceps extension
Arms: One
Arms straight or bent: Bent arms
Hand orientation: Neutral (palms facing each other)
Body position: Standing
Facing: Facing away
Pulley height: Low