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Cable One Arm Tricep Side Extension being performed with proper form
Cable One Arm Tricep Side Extension demonstration video — proper form for the full movement.

How to do a Cable One Arm Tricep Side Extension

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
784,040
Popularity Rank
135th
Difficulty
Intermediate
Triceps Strength
84 mSCORE 23rd
Equipment Required

Workouts with Cable One Arm Tricep Side Extension

    Target muscles worked

    Primary Muscles
    Triceps
    Secondary Muscles
    None

    Instructions for Proper Form

    Like other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By performing this exercise one side at a time, you remove the risk of compensating for any strength discrepancies between sides. In addition, this exercises forces you to work your triceps in a different plane than many typical tricep exercises.

    1. Position yourself next to the cable machine such that you are slightly behind the path of the cable.
    2. Reach up and across your body to grasp the handle with your hand farthest from the cable machine such that your palms are facing you.
    3. Contract your triceps to bring the cable down and across your body while keeping your elbow locked in place at your side.
    4. Hold this position for a moment at the bottom of the movement.
    5. Slowly allow the weight to return to the starting position while maintaining tension in your triceps.
    6. Maintain good posture by keeping your core engaged for stability, shoulders back, chest up and your elbow locked in place throughout the exercise.
    7. You should feel this exercise in your triceps.

    Common Form Mistakes

    • Resisting Rotation

      Your core is responsible for stabilizing your upper body during this exercise. Because the resistance isn’t balanced between both sides, you’ll naturally engage your core to resist this rotation. Ensure that you’re only resisting the rotation, and keeping your upper body stable. Don’t use your core to assist in performing the exercise.

    • Limit Range of Motion at the Top

      There should always be tension on your triceps. It’s very common to lose tension at the top of the movement when your arm is fully flexed. Limit your range of motion so your triceps stay engaged for the entire exercise without resting at the top.

    Weight & 1 Rep Max Calculator

    Average Cable One Arm Tricep Side Extension standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      15
      lbs
      1 Rep Max
      20
      lbs
    • intermediate
      8
      reps
      17.5
      lbs
      22.5
      lbs
    • advanced
      8
      reps
      20
      lbs
      25
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Cable One Arm Tricep Side Extension

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    1. 1. Cable Rope Tricep Extension

      Photo of Cable Rope Tricep Extension being performed
      99.1 mSCORESWAPPED 2,321 TIMES

      This is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.

    2. 2. Cable Tricep Pushdown

      Photo of Cable Tricep Pushdown being performed
      97.9 mSCORESWAPPED 2,071 TIMES

      This is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.

    3. 3. Cable One Arm Underhand Tricep Extension

      Photo of Cable One Arm Underhand Tricep Extension being performed
      85.4 mSCORESWAPPED 1,754 TIMES

      Like other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By using an underhand grip, you can more easily keep your elbows close to your sides. By performing this exercise with each side independently, you remove the risk of compensating for any weakness between sides.

    4. 4. Seated Tricep Press

      Photo of Seated Tricep Press being performed
      97.4 mSCORESWAPPED 800 TIMES

      Seated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.

    5. 5. Dumbbell Skullcrusher

      Photo of Dumbbell Skullcrusher being performed
      98.4 mSCORESWAPPED 785 TIMES

      Dumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.

    6. 6. Dumbbell Kickbacks

      Photo of Dumbbell Kickbacks being performed
      93.7 mSCORESWAPPED 680 TIMES

      Dumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.

    7. 7. Cable Underhand Tricep Pushdown

      Photo of Cable Underhand Tricep Pushdown being performed
      77.4 mSCORESWAPPED 662 TIMES

      This variation of Cable Tricep Pushdown uses an underhand grip to place additional emphasis on the medial head of the triceps, offering a unique challenge and stimulating muscle growth. The cable machine provides constant tension throughout the movement, enhancing muscle engagement and strength development. It's an excellent exercise for refining tricep definition and increasing arm strength.

    8. 8. Single Arm Dumbbell Tricep Extension

      Photo of Single Arm Dumbbell Tricep Extension being performed
      88.5 mSCORESWAPPED 611 TIMES

      This exercise is a variation on the more standard Dumbbell Tricep Extension. Like other tricep extensions, this is an isolation movement that targets your triceps. By performing this exercise with a single arm, you add more instability to the movement, as well as prevent yourself from compensating for any strength discrepancies between sides.

    9. 9. Single Arm High Cable Tricep Extension

      Photo of Single Arm High Cable Tricep Extension being performed
      82.6 mSCORESWAPPED 583 TIMES

      An isolation exercise focusing on the triceps, particularly the long head, for improved arm definition. The high cable setup allows for a full stretch of the triceps muscle, enhancing the muscle development potential.

    10. 10. Tricep Overhead Extension with Rope

      Photo of Tricep Overhead Extension with Rope being performed
      82.8 mSCORESWAPPED 582 TIMES

      Similar to other tricep extensions, this is an isolation exercise that targets the triceps. The use of a cable machine gives you more control over where the resistance is coming from, and allows for more consistent tension in your triceps than other equipment like free weights or machines. By performing the movement overhead, you ensure that you’re taking your triceps through their full range of motion by getting a good stretch as you return towards the starting position.