Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

One-Arm Cable Overhead Tricep Extension Instructions

  1. Set up for the one-arm overhead tricep extension by attaching a single grip handle to the low pulley cable and selecting the weight you want to use on the stack.
  2. Grasp the handle with your left hand, raise your left arm above your head, and turn away from the machine.
  3. Your palm should be facing forwards, away from the cable machine. This is the starting position for the exercise.
  4. Keeping your body fixed and bending at the elbow only, slowly lower weight back behind your body.
  5. Pause, and then raise the weight while squeezing the tricep at the top of the movement.
  6. Do not lock your elbow out, and then lower weight and repeat.
  7. Repeat with your right arm.

One-Arm Cable Overhead Tricep Extension Tips

  • Always work your weakest tricep first. In most cases, this will be the left.
  • Keep the rep timing slow and control the weight, don't allow the weight to control you on the way down.
  • Don't lock your elbows out at the top of the movement as this takes the tension off your tricep.
  • Only allow your forearms to move, keeping your upper arms as still as possible.