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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Single-Arm Overhead Cable Triceps Extension
TricepsIntermediate

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.

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Primary muscles

  • Triceps
Sets
3
Reps
10–15 each side
Rest
30–60s

How to perform

Single-Arm Overhead Cable Triceps Extension movement

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.

  1. 1

    Keep the upper arm vertical and close to the head.

  2. 2

    Bend the elbow to lower the handle in an arc behind the head.

  3. 3

    Go until the forearm meets the biceps or the stretch stops you.

  4. 4

    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.

Details

Body parts
Arms · Upper Body
Equipment
Cable
Movement
Isolation · Extension
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Single-Arm Dumbbell Overhead Triceps ExtensionBeginner→

Variations

  • Overhead Cable Triceps ExtensionIntermediate→

Similar Exercises

  • Single-Arm Cable PushdownBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.