How to do a Cable One Arm Tricep Side Extension
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Cable One Arm Tricep Side Extension
Target muscles worked
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.
- Position yourself next to the cable machine such that you are slightly behind the path of the cable.
- 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.
- Contract your triceps to bring the cable down and across your body while keeping your elbow locked in place at your side.
- Hold this position for a moment at the bottom of the movement.
- Slowly allow the weight to return to the starting position while maintaining tension in your triceps.
- Maintain good posture by keeping your core engaged for stability, shoulders back, chest up and your elbow locked in place throughout the exercise.
- 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
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- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps20lbs25lbs
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Alternative Exercises to Cable One Arm Tricep Side Extension
1. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 2,051 TIMESThis 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.
- Intermediate
- Triceps
- Rope Cable
2. Cable Tricep Pushdown
97.9 mSCORESWAPPED 1,802 TIMESThis 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.
- Beginner
- Triceps
- Rope Cable
3. Cable One Arm Underhand Tricep Extension
85.4 mSCORESWAPPED 1,435 TIMESLike 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.
- Intermediate
- Triceps
- Rope Cable
4. Cable Underhand Tricep Pushdown
77.4 mSCORESWAPPED 726 TIMESThis 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.
- Intermediate
- Triceps
- Rope Cable
5. Seated Tricep Press
97.4 mSCORESWAPPED 715 TIMESSeated 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.
6. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 711 TIMESDumbbell 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.
7. Dumbbell Kickbacks
93.7 mSCORESWAPPED 710 TIMESDumbbell 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.
8. Single Arm Dumbbell Tricep Extension
88.5 mSCORESWAPPED 623 TIMESThis 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. Tricep Overhead Extension with Rope
82.8 mSCORESWAPPED 569 TIMESSimilar 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.
- Intermediate
- Triceps
- Rope Cable
10. Machine Tricep Dip
92.9 mSCORESWAPPED 558 TIMESMachine Tricep Dips are a variation on the more standard Dip. This is a compound movement that primarily targets your triceps. By using a machine, you restrict your range of motion, and add more stability to the movement. This allows you to focus on exertion rather than stabilizing the movement. Because you’ll also be using a weight stack instead of bodyweight, you can have more control over your resistance. This is a great exercise for anyone looking to work towards performing full bodyweight dips, or just building muscle mass and strength in your triceps.
- Beginner
- Triceps
- Tricep Dip Machine