Cable One Arm Tricep Extension Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Cable one arm tricep extension focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
- Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
- As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
- Squeeze the triceps and hold for a second in this contracted position.
- Slowly return the handle to the starting position.
- Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.
Exercise FAQ
How long or how many reps is enough?
Stop when you can’t keep alignment. Quality beats duration—shorter sets with perfect form are more effective than long shaky holds. Think of it as controlled movement done with repeatable, clean reps.
Should I hold my breath during the effort?
No—use controlled breathing. A steady exhale on the hard part helps you keep tension without losing position.
How can I progress this safely?
Increase time under tension, then add resistance or a harder variation. Progress only if you can keep the same clean position.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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