Single Arm Cable Tricep Extension: How To Do, Muscles Worked

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The single-arm cable tricep extension is the secret weapon for building an impressive tricep.

Many people focus solely on traditional tricep exercises, such as the dumbbell overhead extension and skull crusher (for a good reason). A single-arm cable tricep extension is a unilateral exercise.

A single-arm cable tricep extension provides constant tension and unilateral movement that effectively targets the tricep to build strength and hypertrophy.

Aside from strength and functionality, tricep cable extensions will bring definition and firmness to the tricep.

You can do the cable tricep extension in different ways, such as sitting or standing, with different grips and attachments (which we’ll go over in detail).

  • One Arm Cable Overhead Extension
  • Single Arm Reverse Grip Extension
  • Rope One Arm Tricep Extension
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Single Arm Cable Tricep Extension
Table of Contents

Single Arm Cable Tricep Extension Muscles Worked

One Arm Cable Tricep Extension

How To Do One Arm Cable Tricep Extension

  1. Stand facing a cable machine with your feet shoulder-width apart.
  2. Attach a single-grip handle to a high pulley cable.
  3. Grab the handle with an overhand grip and bend your elbow.
  4. Position your elbow close to your body, maintaining a 90-degree angle at the start of the movement.
  5. Keep your elbow tucked in at your side, and slowly extend your arm until it is straight.
  6. Pause for a second at the top of the movement.
  7. Then slowly lower your arm back to the starting position.
  8. Repeat for the desired number of repetitions, then switch arms.
One Arm Cable Tricep Extension
Know More: 15 Best Triceps Cable Exercises For Building Bigger Arms

Tips and Techniques

  1. Avoid elbow flaring out. When it flares out, you’re not just cheating yourself out of gains; you’re also inviting shoulder problems.
  2. You should focus on using controlled and deliberate movements. A slow, controlled descent will increase time under tension, leading to more effective sets and less risk of injury.
  3. Start with a manageable weight. Using too much weight can lead to muscle strain, soreness, and potential injury.
  4. Go all the way down until your arm is straight, then all the way back until you feel a nice stretch in your tricep. Half-reps are like half-truths: not very satisfying.
  5. Keep your wrist neutral, not bent. Think of your forearm and hand as one solid unit.
  6. Keep your torso still and avoid swinging your body. Let your tricep do the work.
  7. Mix it up with different grip positions (overhand, underhand, neutral) to hit your triceps from all angles.
  8. Depending on your fitness level and goals, start the sets and reps to increase strength or build muscle mass and endurance. Here are some general guidelines for enhancing muscle mass.
LevelSetsRepsFrequency
Beginner2-38-121–2 times per week
Intermediate3-48-122–3 times per week
Advanced4-58-152–3 times per week
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Best Variations Of One-Arm Cable Tricep Extension

To target the muscle in different ways, it’s a good idea to include different variations of the exercise, such as using different types of gym equipment or changing the angle of the movement.

1. One Arm Overhead Cable Tricep Extension

Overhead cable rope tricep extension variations are especially good at targeting the long head of the triceps. The denser your long head muscle, the larger the triceps appear.

The overhead position gives your triceps a fantastic stretch at the start of the movement and a deep contraction at the end.

One Arm Overhead Cable Tricep Extension

How To Do

  1. Attach a stirrup (handle) to a lower-level cable pulley.
  2. Grasp the stirrup with one hand and press it up, over your head.
  3. Turn away from the pulley and stagger your feet for balance.
  4. Your elbow should be raised high; the cable should be pulled taut.
  5. Keep your elbow close to your head, and exhale as you extend your elbow to raise the stirrup over your head.
  6. Inhale as you flex your elbow to lower the stirrup towards the starting position until you feel a mild stretch in your triceps brachii. Repeat 8–12 reps.
  7. Repeat the exercise with your opposite arm.

2. One Arm Reverse-Grip Tricep Extension

While most tricep exercises primarily target the lateral and medial heads, the reverse grip puts more emphasis on the medial head.

The underhand grip also engages your forearms more than a traditional overhand grip. This is a bonus if you want to strengthen those forearms alongside your triceps.

One Arm Reverse-Grip Tricep Extension

How To Do

  1. Stand near the cable apparatus and grasp the single-grip attachment with an underhand grip.
  2. Keep your elbows at your body’s sides and extend your arm down.
  3. Slowly return to the starting position by bending your elbow, allowing the handle to come back up.
  4. Repeat steps 3-4 for as many sets as are desired.

3. Single Arm Rope Tricep Extension

The rope handle is comfortable on the wrists and hands. It also lets you spread your hands apart at the bottom of the movement, giving you more range of motion than with traditional handle attachments.

This makes the triceps stretch more and makes more muscle fibers work, which makes the tricep muscle work harder and grow bigger.

Single Arm Rope Tricep Extension

How To Do

  1. Stand facing a cable machine with your feet shoulder-width apart.
  2. Attach a rope attachment to a high pulley cable.
  3. Grab the rope with a neutral grip.
  4. Keep your elbow tucked in at your side, slowly extend your arm until it is straight.
  5. Pause at the top of the movement, and then slowly lower your arm back to the starting position.
  6. Repeat for the desired number of reps and switch to the other arm.
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4. Single Arm Cross-Body Cable Tricep Extension

The cross-body movement in this exercise targets the lateral head of the triceps muscle more effectively than other single arm tricep extensions.

The cross-body motion allows for a greater stretch in the triceps at the bottom of the movement, which makes the muscle work harder and gives it more potential for growth.

Single Arm Cross-Body Cable Tricep Extension

How To Do

  1. Stand next to the cable machine with the pulley at shoulder height. Hold the handle attachment.
  2. Position your arm with the handle across your body and elbow bent at 90 degrees.
  3. Extend your forearm away from your body, reaching towards the opposite side of your torso.
  4. Pause and squeeze your triceps at full extension.
  5. Slowly return to the starting position in a controlled manner.
  6. Perform desired repetitions on one arm before switching to the other.

Single Arm Cable Tricep Extension Alternatives

  1. Dumbbell Overhead Tricep Extension
  2. Cable Tricep Kickback
  3. Barbell Skull Crusher
  4. Tricep Kickback
  5. Cable Overhead Tricep Extension
  6. Barbell Overhead Tricep Press
  7. Dumbbell Tricep Extension
  8. Cable Tricep Pushdown
  9. Barbell Close-Grip Bench Press
  10. Cable Rope Tricep Extension

References

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