Is an overhand or underhand grip better for this exercise?

An overhand grip is generally more stable and allows for heavier loads, while an underhand grip can shift focus slightly but may limit the amount of weight you can safely control.

Why should I train one arm at a time instead of using both?

Unilateral training helps identify and correct strength imbalances between your arms, ensuring that your dominant side does not compensate for the weaker one.

Where should I feel the burn during this movement?

You should feel the tension specifically in the back of the upper arm. If you feel it in your shoulder or neck, check your posture and reduce the weight.

Single Arm Cable Triceps Extension Guide

Learn the correct form for single arm cable triceps extensions to isolate the lateral and long heads for better arm definition.

How to Perform

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

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

Primary movers

Triceps

Stabilizers

Forearms
Core
Shoulder Stabilizers

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Triceps · Strength