How to do a Single Arm High Cable Tricep Extension

Authored by Fitbod

About Single Arm High Cable Tricep Extension

Sets Logged
305,528
Popularity Rank
242nd
Difficulty
Beginner
Triceps Strength
88 mSCORE 17th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. 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.
  2. Grasp the handle in one hand such that the cable is over your shoulder.
  3. Engage your tricep to push the handle forwards. Ensure your shoulder and elbow are locked in place.
  4. Hold this position for a moment at the end of the movement while maintaining tension in your tricep.
  5. Slowly allow the handle to retract back to the starting position.
  6. Maintain good posture by keeping your core engaged and your elbow and shoulder locked in place. Avoid leaning forward to move the cable.
  7. You should feel this exercise primarily in your triceps.

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
    12.5
    lbs
    15
    lbs

Enter your stats to calculate your Sets & Reps