One Arm Overhead Tricep Extension

Isolation exercise, Cable pull




Required equipment

Main muscles

  • Triceps: Three-headed arm muscle
    (Musculus triceps brachii)

Training plans

One Arm Overhead Tricep Extension is a suitable substitute for similar exercises in or as a supplement to various training plans.

One Arm Overhead Tricep Extension: Basics and alternatives

: Involved main muscle groups One Arm Overhead Tricep Extension

Involved main muscle groups:
One Arm Overhead Tricep Extension

The One Arm Overhead Tricep Extension is a fantastic isolation exercise that lets you work on each arm individually. Unlike the standard cable tricep extension, your arms point up instead of down. By extending your arm and lifting the weight over your tricep, you’re giving those muscles a good workout.

There are plenty of other tricep exercises you can try as alternatives to this isolation exercise, like the one-arm dumbbell tricep extension. It uses the same motion, making it an easy substitute if you don’t have access to a cable machine. You can also give Kickbacks or Barbell Skull Crushers a go.

To work your triceps and chest at the same time, try combining exercises like the bench press and dips.

Correct execution

To do this exercise, you’ll need a cable machine. You can use different grip variations, with the two main ones being:

  • Single-hand grip
  • Tricep rope

For the single-hand grip, hold the cable with your palm facing up. With the tricep rope, your hand position is similar, but slightly turned to the side. Grip the rope right at the rubber grip, as an extension of the cable.

In both cases, make sure your arm lines up with the cable for a smooth movement without any sideways forces.

Video tutorial

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Step-by-Step instructions

Attach the handle to the bottom of the cable machine.

Face away from the machine and grip the handle tightly. Stand with your legs shoulder-width apart or one foot in front for better balance.

Raise the arm you’re working out, holding the handle, so your elbow points forward and your palm faces up. Take a small step forward to lift the weight off the block. Keep your other arm at your side. This is your starting position.

With your eyes forward, slowly and controlled, extend your arm. Stop when your elbow is slightly bent to avoid overextending. Then, bend your elbow and lower the weight just as carefully.

Common mistakes

When doing the cable tricep extension, only move your elbow. Don’t move your upper body or shoulders. If needed, reduce the weight for a smoother and cleaner movement throughout your set.

Also, be careful not to overextend your elbow. Keep it slightly bent at the end of the extension to protect your joint.