Arms / Intermediate / Isolation (single joint)

One-Arm Cable Overhead Triceps Extension

A standing single-arm overhead extension from a low pulley that emphasizes the long head of the triceps.

At a glance

Primary

Triceps

Secondary

Abs

Equipment

Cable station

Movement pattern

Elbow extension

Level

Intermediate

Type

Arms, Isolation (single joint), One side at a time

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Attach a D-handle to a low pulley and stand with your back to the machine.
2. Hold the handle behind your head with the elbow bent and pointing up.
3. Extend your elbow to press the handle overhead.
4. Lower slowly behind your head, then switch arms after the set.

Tips

• Keep the upper arm close to your head.
• Do not arch the lower back.

Open in the appGet started