Cable Single-Arm Overhead Tricep Extension High
Cable single-arm overhead extension that targets the triceps, especially the long head, for arm strength and hypertrophy; unilateral setup addresses imbalances with constant cable tension.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Abs, Forearms, Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Abs
4/10Forearms
3/10Flexors
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set cable pulley high and attach single handle. Stand facing away, grasp handle with one hand, and position arm overhead with elbow bent behind head.
- Brace core and keep upper arm stationary.
- Exhale and extend elbow to straighten arm overhead.
- Squeeze triceps at full extension.
- Inhale and slowly lower handle behind head.
- Maintain control without swinging.
- Switch arms after reps.
Coaching Tips
Form Cues
- Elbow tucked to head
- Upper arm fixed
- Squeeze at top
- Controlled descent
- Core braced
Breathing
Inhale during the lowering phase; exhale as you extend the arm.
Tempo
3-1-1
Range of Motion
Extend arm fully overhead without locking elbow; lower until forearm is behind head for full triceps stretch.
Safety
Safety Notes
- Avoid heavy weights that compromise form
- Keep elbow pointing up to protect shoulder
- Do not hyperextend spine
- Use full ROM without joint lockout
- Stop if elbow or shoulder pain occurs
Spotting
Spotting not required; use machine safeties if available.
Common Mistakes
- Flaring elbows outward
- Using body momentum
- Incomplete stretch
- Arching lower back
- Locking elbows forcefully
When to Avoid
- Shoulder impingement
- Elbow tendonitis
- Recent arm injury
Flexibility Needed
- Shoulder flexion above 150 degrees
- Adequate elbow extension
Build Up First
- Familiarity with cable machines
- Basic triceps isolation technique
Also known as
Single Arm High Cable Tricep Extension, One Arm Overhead Cable Tricep Press, Unilateral High Pulley Tricep Extension
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