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Single-arm tricep extension

Also called one-arm cable tricep extension, single-arm cable pushdown, one-arm triceps pushdown, single-arm triceps extension.

What is a single-arm tricep extension?

The single-arm tricep extension is a one-arm cable pushdown performed with the upper arm held beside the torso. Straightening the elbow against a high pulley trains the triceps one side at a time.

Anatomical illustration of a man performing a one-arm cable tricep extension from a high pulley, with the back of the working upper arm highlighted.

How do you perform a single-arm tricep extension?

Set up

  1. Attach a single handle to the high pulley, face the stack and take the handle with one hand.
  2. Set the working upper arm beside your torso with the elbow bent, stand steadily and use the free hand for balance if needed.

Execution

  1. Press the handle down by straightening the working elbow while the upper arm and torso stay still.
  2. Finish with the hand beside the thigh without rolling the shoulder forward.
  3. Let the elbow bend under control to the same starting angle, finish the set, then change arms.

Common mistakes

  • Swinging the elbow forward and back

    Upper-arm movement adds shoulder motion and makes the repetitions inconsistent. Reduce the load and keep the elbow beside the torso.

  • Twisting the body

    Rotation helps the handle move without the triceps doing the same work. Use the free hand for balance and keep the chest facing the stack.

  • Letting the stack pull the arm up

    A rushed return gives up control at the bent-elbow position. Guide the handle back to the same start each time.

Where it fits in a session

Use it as unilateral triceps work after pressing or after a bilateral pushdown.

Start with the weaker side and use the same handle, body position and range on both arms.

Muscles worked

Front
Front — Schematic surface view. Some muscles are partly visible or not shown.
Back
Back — Schematic surface view. Some muscles are partly visible or not shown.

Primary

Secondary

  • None listed in this guide

Select a muscle name to locate it.

Schematic surface view. Some muscles are partly visible or not shown.

The triceps brachii straightens the elbow. The upper arm stays beside the torso so the repetition remains an elbow-extension movement.

Variations

  • Anatomical illustration of a cable triceps pushdown, drawn as two frames side by side on white. A muscle-anatomy figure in shorts stands facing a cable tower, seen from his left side, holding a black angled bar with an overhand grip on a cable running from a pulley at the top of the tower. In the left frame the elbows are bent past a right angle and the bar is at chest height, with the weight stack down. In the right frame the elbows are straight and the bar is down at the front of the thighs, with the stack raised. In both frames the upper arm stays down at the side and the back of the near upper arm is highlighted in red, from the shoulder to the elbow — the triceps.
    Triceps pushdownUses both arms with a bar or rope instead of one handle.
  • Reverse-grip one-arm cable extension — Uses an underhand grip while keeping the same upper-arm position.
  • One-arm overhead cable extension — Moves the upper arm beside the head and is a different setup from the by-the-side version taught here.

Frequently asked questions

What muscles does the single-arm tricep extension work?

It trains the triceps brachii by straightening the elbow against the cable.

Where should your elbow be?

Keep the upper arm beside the torso with the elbow pointing down. The forearm moves while the upper arm stays nearly still.

Is this the same as an overhead triceps extension?

No. This guide keeps the upper arm beside the body. An overhead extension places it beside the head and changes the setup.

Should you use a handle or hold the cable end?

Either can work. Use the same option on both sides and choose the one that lets the wrist stay comfortable.

Sources

  1. Tiwana MS, Sinkler MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Triceps Muscle. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK536996/
  2. Card RK, Lowe JB, Launico MV. Anatomy, Shoulder and Upper Limb, Elbow Joint. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK532948/

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