Cable One Arm Tricep ExtensionMuscles Worked
The cable one-arm triceps extension works your triceps one side at a time. Using an underhand grip on a single handle from a high pulley, it lets you focus on each arm and bring a weaker side up to match the stronger one.
PrimaryTriceps
- Equipment
- Cable
- Level
- Beginner
- Type
- Isolation
- Force
- Push
How to do it
- Attach a single handle to a high pulley and grab it with one hand, palm facing up.
- Stand facing the stack in a staggered stance and pull the handle down until your elbow is tucked against your side, forearm angled up.
- Keeping your upper arm pinned, push the handle down until your arm is fully straight beside your thigh.
- Squeeze your triceps for a second at the bottom.
- Let the handle rise slowly until your forearm passes parallel to the floor, then finish your reps and switch arms.
Form tips
- Keep your wrist straight; the underhand grip tempts you to bend the wrist instead of extending the elbow.
- Don't let your elbow drift forward or out as the handle comes back up.
- Start each set with your weaker arm and match its reps on the stronger side.
Why it made the list
No. 9 of 12
Best Tricep Exercises
Unilateral cable work isolates each arm. Great for fixing imbalances and mind-muscle connection.
More tricep exercises
See it on your own body map
Log your Cable One Arm Tricep Extension sets in KasMaker and watch your triceps fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
