Cable Single-Arm Overhead Tricep Extension Low
A unilateral isolation exercise using a low cable pulley to target the triceps, emphasizing the long head through overhead elbow extension for balanced arm strength and hypertrophy.
About Exercise
Equipment
Single Cable Machine, Handle Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Accessory Muscles
Abs
Popularity Score
6
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
Shoulders
3/10Rear Delts
Forearms
3/10Flexors
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set the cable pulley to the lowest position and attach a single-arm handle. Face away from the machine, grab the handle with one hand, and step forward to create tension.
- Raise your working arm overhead with elbow bent and close to your head.
- Brace your core and keep upper arm stationary.
- Extend your elbow to press the handle upward until arm is straight.
- Squeeze triceps at the top.
- Slowly lower the handle behind your head by bending the elbow.
- Repeat for reps, then switch arms.
Coaching Tips
Form Cues
- Elbow by ear
- Upper arm fixed
- Squeeze at top
- Control the descent
Breathing
Inhale as you lower the handle, exhale as you extend your arm.
Tempo
2-1-2
Range of Motion
Extend elbow from fully bent behind head to straight overhead without locking out.
Safety
Safety Notes
- Avoid sharp elbow or shoulder pain
- Use light weight to master form
- Do not lock out elbows
- Maintain neutral spine
Spotting
Not typically required; self-spot with free hand on elbow if needed for stability.
Common Mistakes
- Flaring elbow outward
- Using momentum to swing
- Hyperextending lower back
- Incomplete range of motion
When to Avoid
- Acute elbow pain
- Shoulder impingement
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic cable machine familiarity
- Controlled elbow extension
Also known as
Single-Arm Low Cable Overhead Tricep Extension, Low Pulley Single-Arm Overhead Triceps Extension
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