Cable One Arm Tricep Extension
How to do the 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.
How to program the Cable One Arm Tricep Extension
Sets and reps
As an isolation movement, the Cable One Arm Tricep Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cable One Arm Tricep Extension is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Cable One Arm Tricep Extension work?
The Cable One Arm Tricep Extension primarily targets the Triceps.
What equipment do I need for the Cable One Arm Tricep Extension?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable One Arm Tricep Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
