Single-Arm Overhead Cable Triceps Extension

TricepsCable Machine

The single-arm overhead cable triceps extension targets the long head of the triceps, fixing strength imbalances and improving arm extension strength.

How to do it

1Attach a single handle to a low or mid pulley and stand facing away from the stack.

2Raise your active arm overhead, bending your elbow so the handle sits behind your head.

3Lock your elbow high and close to your ear, keeping your torso straight.

4Exhale and extend your arm straight up using your triceps.

5Inhale and lower the handle back behind your head under control, feeling a deep stretch.

Common mistakes

Flaring your elbow out to the side, shifting the load off the triceps onto your shoulder joint.

Arching your lower back to force the weight overhead.

Letting your hand drop too low behind your back, overstretching the shoulder.

Breathing

Exhale as you press the handle up; inhale as you lower it back behind your head.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.