Single-Arm Overhead Cable Triceps Extension
A standing one-arm overhead extension with a low pulley behind you, training each triceps long head in a deep stretch with constant cable tension.
Primary muscles
- Triceps
- Sets
- 3
- Reps
- 10–15 each side
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with your back to a low pulley holding a single handle overhead, the upper arm vertical beside the head and the free hand steadying the elbow.
Keep the upper arm vertical and close to the head.
Bend the elbow to lower the handle in an arc behind the head.
Go until the forearm meets the biceps or the stretch stops you.
Extend the elbow to press the handle back overhead; switch arms after the set.
Breathing: Inhale as you lower, exhale as you extend.
Coaching tips
Elbow points up
Ribs down
Only the forearm moves
Common mistakes
Letting the elbow flare out to the side
Arching the lower back
Leaning away from the pulley to finish reps
Safety notes
Stand far enough from the stack that the plates never bottom out at full extension.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.