Arms
One Arm Overhead Cable Tricep Extension
A focused isolation movement designed to build tricep strength and shoulder stability using constant tension.
How to perform.
Follow the sequence — setup is half the lift.
Anchor the resistance band at a low or mid-height point and stand facing away from the anchor.
Grasp the handle or the end of the band with one hand and bring your elbow up so it points toward the ceiling.
Position your upper arm vertically next to your head with the band running behind your back.
Extend your arm fully by pushing your hand toward the ceiling while keeping your elbow tucked in and stationary.
Pause for a moment at the top of the movement to maximize the contraction in the tricep.
Lower your hand back behind your head in a controlled motion until your elbow is fully flexed.
Complete all repetitions on one arm before switching to the other side to ensure balanced development.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbow to flare out to the side
- Arching the lower back to compensate for the weight
- Using momentum or snapping the elbow at the top
- Shortening the range of motion by not fully lowering the hand
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.