One-Arm Cable Triceps Extension tutorial
The one-arm cable triceps extension is an isolation exercise for the triceps that improves focus and contraction by working each arm separately. The constant cable tension keeps the muscle engaged through the full range and helps correct imbalances between the arms.
How to perform
- Attach a single handle to the high pulley of a cable station.
- Stand facing the machine and hold the handle in one hand, palm facing down or inward.
- Pin your elbow to your side and lean forward slightly; rest your free hand on your waist or the machine.
- Extend your elbow to push the handle down until your arm is fully straight.
- Squeeze the triceps at the bottom and pause briefly.
- Let the handle rise slowly until your forearm is just above parallel, then switch arms after your reps.
Breathing: Exhale as you press the handle down and inhale as you let it return.
Key tips
- Only the forearm should move while the upper arm stays fixed at your side.
- Start with your weaker arm and match the reps on both sides.
- At the bottom you can turn your palm slightly down for a stronger squeeze.
Common mistakes
- Letting the elbow drift forward and back during the movement.
- Leaning over the handle and using bodyweight.
- Letting the handle fly back up without control.
Safety: People with elbow or triceps tendon pain should start light and stop if they feel sharp pain in the elbow.
TricepsPrimary muscle
CableEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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