Cable Standing One Arm Triceps Extension

A unilateral overhead movement that emphasizes the long head of the triceps. It improves shoulder stability and fixes arm symmetry.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation
Movement: Unilateral

Required Equipment

Hi-Lo Cable Machine

Target Muscle Groups

Primary

Triceps

Secondary

Shoulders

Setup

Stand with your back to a low or mid pulley. Hold a handle behind your head with one arm, elbow bent and pointing upward.

Instructions

1. Extend your arm vertically until it is straight.
2. Squeeze the triceps at the top.
3. Lower the handle slowly behind your head.
4. Keep your upper arm still.
5. Use your other hand for balance.

Common Mistakes

1. Flaring the elbow out.
2. Arching the back.
3. Moving the upper arm forward.

Alternative Exercises

Upright Shoulder External Rotation

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Upright Row

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Triceps Pushdown

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A primary isolation exercise for the triceps. It focuses on the lateral and medial heads to build strength and definition in the back of the arm.

Triceps Press

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Standing Triceps Extension

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A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.

Standing One Arm Extension

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Standing Kickback

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Smith Upright Row

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A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.