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Cable One Arm Tricep Extension

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Triceps. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Push

Primary muscles: Triceps

How to perform Cable One Arm Tricep Extension

  1. Step 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. Step 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. Step 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. Step 4. Squeeze the triceps and hold for a second in this contracted position.
  5. Step 5. Slowly return the handle to the starting position.
  6. Step 6. Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.

Frequently asked questions

Which specific muscles does the cable one arm tricep extension target?

This isolation exercise focuses exclusively on the triceps brachii. By using a single arm, you can better address muscular imbalances and improve mind-muscle connection.

What is the most common form mistake to avoid during this movement?

The most frequent error is moving the upper arm or shoulder during the rep. Keep your elbow pinned to your side to ensure the triceps perform all the work.

How should I position my wrist and grip for maximum effectiveness?

Maintain a neutral or slightly supinated grip and keep the wrist stiff throughout the range of motion. Avoid letting the weight pull your wrist into extension at the top.

Is there a beginner-friendly alternative if I struggle with stability?

Beginners can use a two-handed rope attachment to increase stability before moving to the single-arm version. This allows for heavier loading while learning the basic mechanics.

What are the recommended sets and reps for tricep hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions per arm. Focus on a controlled eccentric phase and a full contraction at the bottom of each movement.

Sample sets & reps for Cable One Arm Tricep Extension

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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