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Cable One Arm Tricep Extension

A beginner strength exercise for the triceps, done with a cable.

Cable One Arm Tricep Extension: starting positionCable One Arm Tricep Extension: finishing position
Main muscles
Triceps
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Push

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable One Arm Tricep Extension

Questions

What muscles does the Cable One Arm Tricep Extension work?

Mainly the triceps.

Is the Cable One Arm Tricep Extension good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable One Arm Tricep Extension?

Good alternatives that train the triceps: Cable Incline Triceps Extension, Cable Lying Triceps Extension, Cable Rope Overhead Triceps Extension or Low Cable Triceps Extension.

How many sets and reps of the Cable One Arm Tricep Extension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).