Single-Arm Cable Overhead Tricep Extension

Technique

Attach a single handle to a low pulley and face away from the machine, raising your arm overhead with your elbow bent and the handle behind your head. Extend your arm upward and forward until it's straight, keeping your elbow pointed forward and close to your head. Lower back down under control until your forearm is behind your head again. Keep your upper arm still throughout - only the forearm should move.

Steps

1. Attach a single handle to a low pulley and face away from the machine
2. Raise the working arm overhead with the elbow bent and the handle behind your head
3. Keep your upper arm still with your elbow close to your head and pointed forward
4. Extend your elbow until your arm is straight overhead and slightly forward
5. Lower the handle under control until your forearm returns behind your head

Common mistakes

• Letting the elbow flare out away from the head
• Moving the upper arm instead of isolating elbow extension
• Arching the lower back as the handle moves overhead
• Allowing the cable to pull the forearm down too quickly

Variations

• Single-arm rope overhead triceps extension
• Single-arm reverse-grip cable overhead triceps extension
• Kneeling single-arm cable overhead triceps extension
• Split-stance single-arm cable overhead triceps extension

FAQ