Cable Single Arm Extension

How to Perform the Cable Single Arm Extension

Set the cable pulley to a high position and attach a single D-handle.
Grasp the handle with one hand using an overhand or neutral grip.
Stand facing the machine with your feet shoulder-width apart and a slight forward lean.
Pin your working elbow to your side with your forearm bent up at approximately 90 degrees.
Push the handle downward by extending your forearm, contracting the tricep throughout the movement.
Fully extend your arm at the bottom and squeeze the tricep hard for a brief pause.
Slowly allow your forearm to return to the starting position by bending the elbow under control.
Complete all repetitions on one arm before switching to the other side.

Letting the elbow drift forward during the extension

Keep your elbow pinned firmly at your side throughout the entire range of motion.

Using body momentum to push the weight down

Stand still and move only at the elbow joint; the rest of your body should remain stationary.

Not fully extending the arm at the bottom

Straighten your arm completely at the bottom of each rep to achieve a full tricep contraction.

✓Unilateral training identifies and corrects tricep strength imbalances.
✓Allows greater focus on each arm individually for better mind-muscle connection.
✓Constant cable tension throughout the range of motion for superior tricep activation.

●Try different grip orientations (overhand, underhand, neutral) to target different tricep heads.
●Use your free hand to touch the working tricep for enhanced mind-muscle connection.
●Start with your weaker arm first to ensure balanced development.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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