How to do a Single Arm High Cable Tricep Extension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Single Arm High Cable Tricep Extension
Instructions for Proper Form
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.
- Position yourself with your back to the cable machine in a staggered stance such that your active arm is in line with the cables. Position the foot on the same side as the cable in front.
- Grasp the handle in one hand such that the cable is over your shoulder.
- Engage your tricep to push the handle forwards. Ensure your shoulder and elbow are locked in place.
- Hold this position for a moment at the end of the movement while maintaining tension in your tricep.
- Slowly allow the handle to retract back to the starting position.
- Maintain good posture by keeping your core engaged and your elbow and shoulder locked in place. Avoid leaning forward to move the cable.
- You should feel this exercise primarily in your triceps.
Weight & 1 Rep Max Calculator
Average Single Arm High Cable Tricep Extension standards by male, female, weight, age and height
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- beginner8reps12.5lbs1 Rep Max15lbs
- intermediate8reps15lbs20lbs
- advanced8reps20lbs25lbs
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Alternatives & Variations to Single Arm High Cable Tricep Extension
1. Cable Tricep Pushdown
97.9 mSCORESWAPPED 2,154 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.
2. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 1,763 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
3. Seated Tricep Press
97.4 mSCORESWAPPED 1,198 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.
4. Cable One Arm Tricep Side Extension
85.1 mSCORESWAPPED 1,027 TIMESLike 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.
- Intermediate
- Triceps
- Rope Cable
5. Cable One Arm Underhand Tricep Extension
85.4 mSCORESWAPPED 1,008 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
6. Single Arm Dumbbell Tricep Extension
88.5 mSCORESWAPPED 1,008 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.
7. Dumbbell Kickbacks
93.7 mSCORESWAPPED 949 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. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 872 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.
9. Bench Dip
93.8 mSCORESWAPPED 844 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
10. Tricep Overhead Extension with Rope
82.8 mSCORESWAPPED 681 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