Single-Arm Cable Triceps Extension

TricepsCable Machine

An isolation exercise targeting the triceps on a cable machine. Unilateral work helps correct strength imbalances and improves movement focus.

How to do it

1Face the cable stack, grab the handle with one hand, and tuck your elbow into your side.

2Take a small step back to create tension and bend your knees slightly for a stable base.

3Exhale and extend your elbow downward, keeping your upper arm completely still.

4Hold at the bottom for a second, feeling a full triceps contraction.

5Inhale and slowly return to the starting position by bending your elbow.

Common mistakes

Moving your elbow forward and back, engaging the shoulder and reducing triceps load.

Letting the cable yank the weight back, losing tension during the stretch phase.

Swinging your torso to move the weight with momentum.

Breathing

Exhale as you extend your arm down. Inhale as you return the handle back up under control.

Make it harder or easier

To make it easier, drop the weight and focus on strict movement control.

To make it harder, add a two-second hold at full elbow extension.

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.