Strength
One Arm Triceps Extensions on Cable
Isolate the triceps with precision and control using a single-arm cable extension for balanced arm development.
How to perform.
Follow the sequence — setup is half the lift.
Set the cable pulley to a high position and attach a single D-handle or use the bare cable end.
Stand facing the machine and grasp the handle with an overhand grip, pulling it down until your elbow is tucked against your side.
Position your feet shoulder-width apart and maintain a slight bend in your knees for a stable base.
Extend your arm downward by contracting the triceps until your hand is fully by your thigh.
Pause for a second at the bottom of the movement to maximize the peak contraction.
Slowly return the handle to the starting position while keeping your elbow pinned to your ribcage.
Complete the set on one side before switching to the other arm to ensure symmetrical volume.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbow to drift away from the torso during the repetition
- Using momentum from the shoulder or back to drive the weight down
- Failing to reach full extension at the bottom of the movement
- Selecting a weight that causes the wrist to curl or bend excessively
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.