Arms · Isolation

Single Arm Overhead Cable Triceps Extension

A unilateral triceps exercise using a cable behind you, extending one arm overhead for long head emphasis. The overhead position stretches the long head of the triceps, the biggest of the three, and the cable keeps tension on it through the whole range in a way free weights cannot. Working one arm at a time also evens out the side-to-side differences that two-handed pressing hides.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Intermediate Cable Isolation Push
single-arm-overhead-cable-triceps-extension-poster
  • Level Intermediate
  • Equipment Cable
  • Primary Muscles Triceps
  • Movement Isolation Push

Demonstration

Watch the Form Demo

Technique

How to Do the Single Arm Overhead Cable Triceps Extension

  1. Set a cable pulley to the low position and stand facing away from the machine.
  2. Grip the handle with one hand and bring it overhead so your upper arm sits vertical, beside your ear.
  3. Split your stance so the cable's pull cannot drag you backward.
  4. Let the handle travel behind your head until you feel a deep stretch in the triceps.
  5. Extend at the elbow only until your arm is straight overhead, squeezing at lockout.
  6. Complete all reps on one arm before switching.

Anatomy

Muscles Worked

arms
Primary muscles
Triceps

Do This

Form Cues

  • Keep the upper arm still and vertical. Only the forearm moves.
  • Let the elbow travel past your head at the bottom for the full stretch on the long head.
  • Stagger your stance so the cable's pull does not drag you backward.
  • Match reps and tempo exactly across arms. The weaker side sets the pace for both.

Avoid This

Common Mistakes

  • Letting the elbow drift forward and down, which turns it into a pressdown.
  • Using so much weight that the torso has to swing to start each rep.
  • Cutting the stretch short and only working the top half of the range.
  • Standing square to the machine, which forces the torso to fight the cable instead of the triceps.

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