How to do a Cable One Arm Tricep Side Extension

Authored by Fitbod

About Cable One Arm Tricep Side Extension

Sets Logged
537,819
Popularity Rank
134th
Difficulty
Intermediate
Triceps Strength
84 mSCORE 24th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

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 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.

Sets & Reps: How many to do

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
    10
    lbs
    1 Rep Max
    12.5
    lbs
  • intermediate
    8
    reps
    12.5
    lbs
    15
    lbs
  • advanced
    8
    reps
    15
    lbs
    20
    lbs

Enter your stats to calculate your Sets & Reps