Single-Arm Cable Overhead Triceps Extension

Single-Arm Cable Overhead Triceps Extension

Type: Compound Muscle: Triceps Equipment: Cable

A unilateral triceps isolation exercise where you extend one arm overhead using a cable.

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+Isolates each triceps independently to fix imbalances
+Constant tension through the full range of motion
+Overhead position emphasizes the long head of the triceps
–Requires good shoulder mobility
–Can stress elbow or shoulder if alignment is off
–Hard to use very heavy loads with strict form

This exercise targets:

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Triceps

Ratios are approximate and can vary depending on form and technique.

How to perform

Set cable to the lowest pulley and attach a single handle
Stand facing away from the stack, stagger your stance, grab the handle with one hand
Step forward to add tension; raise the hand overhead with the elbow bent behind your head
Keep the upper arm vertical, elbow close to your head; brace your core, ribs down
Extend the elbow to straighten the arm overhead; avoid shrugging or arching
Squeeze the triceps at the top; lower slowly by bending only the elbow
Keep the wrist neutral and shoulder still; repeat for reps, then switch arms