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.

Muscles worked

Role	Muscles
Primary	triceps
Equipment	cable machine
Difficulty	beginner
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Body-Up Bodyweight Body Tricep Press Bodyweight Standing Towel Triceps Extension Bodyweight Band Skull Crusher Resistance Bands Speed Band Overhead Triceps Resistance Bands Bench Dips Bodyweight

Harder than the Cable One Arm Tricep Extension

Bench Press with Chains expert · Barbell Reverse Band Bench Press intermediate · Barbell Pin Presses intermediate · Barbell

Superset the Cable One Arm Tricep Extension with

Opposing biceps work — alternate sets without extra rest.

Cable Hammer Curls - Rope Attachment biceps Cable Preacher Curl biceps Lying Close-Grip Bar Curl On High Pulley biceps Reverse Cable Curl biceps

Common questions

What muscles does the Cable One Arm Tricep Extension work?

The Cable One Arm Tricep Extension primarily works the triceps. Band Skull Crusher, Body-Up, and Body Tricep Press train the same muscle, across 9 equipment types.

What equipment do you need for the Cable One Arm Tricep Extension?

A Cable Machine. Without a cable machine, Body-Up, Body Tricep Press, and Standing Towel Triceps Extension train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Cable One Arm Tricep Extension suitable for beginners?

Yes, the Cable One Arm Tricep Extension is rated beginner. Bench Press with Chains, Reverse Band Bench Press, and Pin Presses are the progressions from here.

Where should the Cable One Arm Tricep Extension go in a workout?

Late — the Cable One Arm Tricep Extension is isolation work, so it follows your compounds. Supersetting it with Cable Hammer Curls - Rope Attachment and Cable Preacher Curl cuts session time without extra rest.

Similar exercises

Band Skull Crusher Resistance Bands Body-Up Bodyweight Body Tricep Press Bodyweight Cable Incline Triceps Extension Cable Machine Cable Lying Triceps Extension Cable Machine Cable Rope Overhead Triceps Extension Cable Machine