Cable One-Arm Overhead Triceps Extension

Overview

This single-arm exercise involves extending the elbow while keeping the upper arm stabilized above the head. The overhead position puts the triceps in a fully stretched position, allowing for a more effective contraction during the lift. Because of its unilateral nature, this exercise is ideal for developing balanced triceps strength and improving muscle definition.

How to Perform:

Step 1: Setup and Starting Position

• Attach a single handle to the low pulley of a cable machine.
• Stand with your feet shoulder-width apart and grab the handle with one hand.
• Turn away from the machine and lift the handle overhead, keeping your elbow bent and close to your head.
• Engage your core and maintain a neutral spine throughout the exercise.

Step 2: Execution

1. Extend your arm by straightening your elbow until your arm is fully extended overhead.
2. Squeeze your triceps at the top of the movement.
3. Slowly lower the handle back to the starting position, keeping control throughout.
4. Repeat for 3 to 4 sets of 10 to 15 reps before switching arms.

Tips for Proper Form

• Keep your elbow fixed in place to avoid using momentum.
• Maintain a controlled movement rather than jerking the weight.
• Do not arch your lower back; engage your core for stability.
• Use a light to moderate weight to focus on proper form and muscle contraction.
• Keep your wrist neutral to prevent strain.

Common Mistakes to Avoid

• Flaring the elbow out instead of keeping it close to your head.
• Using too much weight, leading to improper form and reduced range of motion.
• Leaning backward, which shifts tension away from the triceps.
• Rushing through the movement without proper control.

Benefits of the Cable One-Arm Overhead Triceps Extension

1. Isolates the Triceps: This exercise effectively isolates the triceps brachii, allowing for better muscle development and definition.

2. Corrects Muscle Imbalances: Since it is a unilateral movement, it helps identify and correct strength imbalances between the arms.

3. Enhances Muscle Control: The cable machine provides constant resistance, leading to greater muscle engagement and control throughout the movement.

4. Reduces Joint Stress. Compared to free-weight triceps extensions, the cable variation offers a smoother and more joint-friendly range of motion.

5. Improves Overhead Strength: This exercise strengthens the lockout position for overhead pressing movements, benefiting bench press, shoulder press, and dips.

How to Incorporate Into Your Routine

• For Strength and Mass: Perform 3 to 4 sets of 8 to 12 reps with moderate weight.
• For Muscle Definition: Use lighter weight and aim for 3 to 4 sets of 12 to 15 reps.
• As an Accessory Exercise: Include this move after compound exercises like close-grip bench press or dips.
• Pair With: Other triceps exercises such as rope pushdowns, skull crushers, or diamond push-ups for a well-rounded arm workout.

Muscles Worked