Single-Arm Cable Overhead Triceps Extension

TricepsCable Machine

Isolate the triceps with an overhead arm position. Unilateral training fixes strength imbalances and keeps full focus on muscle action without compensation.

How to do it

1Stand facing away from a low cable stack, grab the handle with one hand, and bring your upper arm overhead.

2Lock your elbow close to your head pointing forward, keeping your upper arm completely still.

3Extend your arm overhead until your elbow is fully locked out.

4Pause briefly at the top to feel a hard triceps squeeze.

5Lower the handle slowly behind your head to stretch the triceps without letting your elbow drift.

Common mistakes

Letting your elbow flare out or swing side to side, shifting work to the shoulder.

Arching your lower back due to poor core engagement while holding the arm overhead.

Going too heavy and relying on momentum or shoulder movement to push the weight.

Breathing

Inhale as you lower the weight behind your head; exhale as you extend your arm overhead.

Make it harder or easier

To make it easier, lower the cable pulley or reduce the weight.

To make it harder, pause for two seconds at full extension on every rep.

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.