Cable Single-Arm Overhead Triceps Extension

Cable Single-Arm Overhead Triceps Extension is an isolation exercise that primarily targets the long head of the triceps, with secondary involvement from the lateral and medial heads. It is a beginner level exercise that’s commonly used for shaping and strengthening the back of the upper arm.

This movement is performed using a cable machine and allows for constant tension on the triceps throughout the entire range of motion, unlike free-weight variations. It’s especially effective for emphasizing the long head, which plays a key role in overall triceps mass and definition.

Because it's done one arm at a time, this exercise is also great for identifying and correcting strength imbalances between your left and right sides. It requires some shoulder mobility and core stability to maintain proper form, making it a functional addition to upper-body push routines.

1. Set the cable pulley to a medium-low position and attach a single handle.
2. Stand sideways to the machine and grab the handle with your working hand.
3. Step slightly away from the machine and lift your arm overhead, keeping your elbow close to your ear.
4. Brace your core and keep your upper arm stationary as you extend your elbow, pushing the handle upward.
5. Pause briefly at the top of the movement with your arm fully extended.
6. Slowly lower the handle back behind your head to the starting position.
7. Repeat for the desired number of reps, then switch arms.

Cable Single-Arm Overhead Triceps Extension is a low to medium risk exercise when performed with proper technique and controlled weights.

Most injuries stem from poor shoulder positioning or using a weight that’s too heavy, leading to stress on the rotator cuff or elbow joint. To avoid this, keep your elbow stable and aligned with your ear throughout the movement.

Warm up your shoulders and elbows before training, especially if you’ve had previous joint issues. If you experience any sharp pain during the extension, stop immediately and reassess your form or reduce the weight.