Single-Arm Cable Tricep Extension

GymDaze demonstration

Watch Single-Arm Cable Tricep Extension

Technique

How to perform Single-Arm Cable Tricep Extension

1. Set a cable pulley high and attach a rope or single D-handle, or use the cable-end grip shown in the demonstration.
2. Stand facing the machine and take one rope end or the handle in a neutral grip with the palm facing inward.
3. Bring the working elbow beside your ribs and keep the upper arm in place with the elbow bent.
4. Straighten the elbow to press the hand downward without moving the shoulder or leaning into the repetition.
5. Bend the elbow under control to return to the starting position while keeping the wrist aligned with the forearm.
6. Finish the repetitions and repeat with the other arm.

Programming relevance

Muscles involved

Primary targets: Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.