Cable Single Arm Overhead Tricep Extension

How to Perform the Cable Single Arm Overhead Tricep Extension

Set the cable pulley to the lowest position and attach a single D-handle.
Grasp the handle with one hand and turn to face away from the machine.
Step forward and stagger your stance for stability.
Raise your working arm overhead with your elbow pointing toward the ceiling and your forearm bent behind your head.
Extend your forearm upward by straightening your elbow while keeping your upper arm stationary and close to your head.
Squeeze the tricep at full extension and hold for a brief moment.
Slowly lower the handle back behind your head by bending the elbow under control.
Complete all repetitions on one arm before switching to the other side.

Letting the elbow flare outward away from the head

Keep your elbow pointing straight up and close to your ear throughout the entire movement.

Arching the lower back to compensate for heavy weight

Brace your core and keep your ribs down. Use a weight you can control with good spinal alignment.

Shortening the range of motion at the bottom

Lower the handle fully behind your head to get a complete stretch on the triceps long head.

✓Maximises long head tricep activation through the overhead stretched position.
✓Unilateral training corrects imbalances and ensures each arm works independently.
✓Constant cable tension provides resistance through the entire range of motion.

●The overhead position is key; it puts the long head of the triceps under a deep stretch for maximum growth.
●Use your free hand to stabilise the working elbow if needed.
●Start with the weaker arm to ensure balanced volume and effort on both sides.

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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