Single-Arm Cable Overhead Tricep Extension

The single-arm overhead cable tricep extension allows each arm to work independently, addressing imbalances while also placing the long head in a maximally stretched position overhead.

Beginner 💪 Triceps Isolation Isolation Unilateral
3
Sets
12–15
Reps
60 sec
Rest
Isolation
Type
🏋️ Cable
Single-Arm Cable Overhead Tricep Extension — start and finish positionsSTARTFINISH
Cable
Triceps Beginner Isolation One side at a time
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Triceps training guide →

Primary
Triceps
Highlighted muscles

How To Perform

  1. 1 Set the cable to the top. Grip with one hand and face away from the machine.
  2. 2 Raise the arm overhead with elbow bent.
  3. 3 Extend the forearm overhead to full lockout.
  4. 4 Return slowly and repeat.

Form Cues

  • ✓ Keep the elbow pointed forward and stationary.
  • ✓ Feel the long head stretch at the bottom.

Common Mistakes

  • ✗ Elbow flaring outward.
  • ✗ Not achieving full lockout.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Single-Arm Cable Overhead Tricep Extension, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Single-Arm Cable Overhead Tricep Extension? These alternatives target the same muscles:

Cable Overhead Tricep Extension
Triceps · Beginner
→
Dumbbell Overhead Tricep Extension
Triceps · Beginner
→
Skull Crusher
Triceps · Intermediate
→

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Where This Exercise Fits

FAQ

How many sets of Single-Arm Cable Overhead Tricep Extension should I do?▾
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Single-Arm Cable Overhead Tricep Extension target?▾
Single-Arm Cable Overhead Tricep Extension primarily targets the Triceps.
Is Single-Arm Cable Overhead Tricep Extension good for beginners?▾
Single-Arm Cable Overhead Tricep Extension is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Single-Arm Cable Overhead Tricep Extension, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.