Videos
Instructions
- Attach a single handle to a high pulley on the cable machine.
- Stand sideways to the machine and grasp the handle with one hand, palm facing down.
- Keep your upper arm close to your body and elbow bent at 90 degrees.
- Extend your arm downward until fully extended without locking the elbow.
- Pause briefly at the bottom, then slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Technical Tips
- Keep the elbow fixed throughout the movement.
- Avoid swinging or using momentum.
- Stand upright with a stable stance to isolate the triceps effectively.
Breathing Tips
- Exhale as you extend your arm downward.
- Inhale as you return to the starting position.
Medical restrictions
- Elbow tendonitis
- Shoulder impingement
- Recent triceps or elbow surgery
The Cable One Arm Tricep Extension is an effective isolation exercise designed to target the triceps with a focus on unilateral control. This movement is ideal for improving muscular symmetry and addressing imbalances between arms. By utilizing a cable machine, it offers constant tension throughout the entire range of motion, enhancing the effectiveness of each repetition. Suitable for both hypertrophy and definition goals, this exercise is often incorporated in bodybuilding, strength training, and fitness routines. It can be performed standing or in a staggered stance for stability, making it adaptable for various experience levels. The single-arm variation allows for better focus and muscle-mind connection, helping ensure precise form. It's particularly useful in fine-tuning the aesthetics and strength of the upper arms. Whether added as a finishing movement or part of a dedicated arm day, the Cable One Arm Tricep Extension delivers consistent results for tricep development while reducing the risk of muscular compensation by the dominant side.
What muscles does the cable one arm tricep extension work?
The cable one arm tricep extension primarily works the triceps, specifically engaging the long, lateral, and medial heads of the muscle for balanced development.
Is the one arm tricep extension better than two arm versions?
The one arm version improves muscular balance and control by isolating each arm individually, making it ideal for correcting imbalances and enhancing form.
Should I use light or heavy weight for cable tricep extensions?
Moderate to light weight is recommended to maintain strict form and maximize muscle engagement without involving secondary muscles or using momentum.
Can beginners do the cable one arm tricep extension?
Yes, beginners can perform this exercise with light resistance, focusing on proper form and control before progressing to heavier loads.
How many reps should I do for tricep cable extensions?
Aim for 8 to 15 reps per set depending on your training goal—lower reps for strength, higher reps for hypertrophy and endurance.