Upper arms wandering
Keep the upper arms still so the elbow joint, rather than the shoulder, performs the extension.
Cable Single-Arm Tricep Extension
Cable Single-Arm Tricep Extension trains the triceps by straightening the elbow while keeping the shoulder and upper arm still.
- Primary muscle
- Triceps
Primary musclesTriceps brachii
Secondary musclesAnconeus, Posterior deltoids
- Equipment
- Strength Machine
How to perform Cable Single-Arm Tricep Extension
Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.
For Cable Single-Arm Tricep Extension, stand close to the high pulley, hold the single cable handle with the working elbow bent at the side, and keep the shoulder down.
Brace the trunk and keep the wrists straight before extending the elbows.
Straighten the elbows against resistance while keeping the upper arms from drifting.
Finish with the triceps contracted without snapping or forcefully locking the joint.
Return slowly until the elbows are comfortably bent. Complete the planned repetitions evenly on both sides.
Common Cable Single-Arm Tricep Extension mistakes
Using trunk momentum
Brace and reduce the load if the torso rocks or the shoulders roll to finish the repetition.
Wrists folding
Keep the wrists aligned with the forearms throughout the press, kickback, or overhead extension.
Snapping into lockout
Finish smoothly with the triceps contracted rather than forcefully jamming the elbow straight.
When to modify or choose another exercise
- Upper arms wandering: Keep the upper arms still so the elbow joint, rather than the shoulder, performs the extension.
- Wrists folding: Keep the wrists aligned with the forearms throughout the press, kickback, or overhead extension.
- Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
- Alternative Two-Arm Cable Pushdown: Use both hands on one attachment to make trunk and upper-arm control easier.
- For Cable Single-Arm Tricep Extension, compare sides with the same starting load and range; a persistent or painful asymmetry should be assessed rather than trained around blindly.
How to use Cable Single-Arm Tricep Extension in a training program
Where it fits in a session
Place Cable Single-Arm Tricep Extension after bench and overhead presses so triceps fatigue does not limit compound pressing.
How often to use it
Use one to three times per week and count pressing sets that already train the triceps.
Starting rep ranges by goal
| Goal | Sets | Reps or time | Rest | Effort and execution |
|---|---|---|---|---|
| Strength accessory | 2–4 | 6–10 per side | 75–150 sec | Leave 2–3 controlled reps in reserve |
| Muscle growth | 2–4 | 8–15 per side | 60–120 sec | Usually 1–3 clean reps in reserve |
Pairing and sequencing
- Use Cable Single-Arm Tricep Extension after Close-Grip Bench Press or Seated Dumbbell Shoulder Press.
- Pair it with Standing Dumbbell Biceps Curls for an opposing arm superset.
Scale the movement
Regressions and progressions for Cable Single-Arm Tricep Extension
Start with an easier option
Two-Arm Cable Pushdown
Use both hands on one attachment to make trunk and upper-arm control easier.
Lighter Single-Arm Extension
Reduce the stack until the elbow can straighten without shoulder movement.
Progress when form is repeatable
Paused Single-Arm Extension
Pause with the elbow straight while the upper arm remains beside the ribs.
Cross-Body Cable Extension
Change to a cross-body cable path only after the standard one-arm extension stays controlled.
References
- American Council on ExerciseACE Exercise Library ↗
- Mayo ClinicWeight Training: Do's and Don'ts of Proper Technique ↗
- American College of Sports MedicineACSM Resistance Training Guidelines Update ↗
Strength Machine
Assisted Dips
Bench
Bench Dips
Dumbbells
Bench Single-Arm Tricep Kickback
Barbell
Close-Grip Bench Press
Dumbbells
Dumbbell Tricep Kickbacks
Dumbbells
Lying Close-Grip Dumbbell Press
Dumbbells
Lying Skull Crushers
Strength Machine
Rope Tricep Extension
Dumbbells
Seated Dumbbell Tricep Overhead Extension
Dumbbells
Seated Single-Arm Dumbbell Extension
Strength Machine
Standing Cable Tricep Overhead Extension
Strength Machine
Straight Bar Tricep Extension
Strength Machine
Triceps Pushdown
Bodyweight
Close-Grip Push-Up
Build with Traination
Create programs faster. Keep clients progressing.
Turn Cable Single-Arm Tricep Extension and the rest of your exercise library into repeatable client programs.
Explore the workout builder