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Exercise library · Arms

Single-Arm Overhead Cable Extension.

Unilateral overhead cable extension keeping constant tension on the triceps.

IntermediateCable Machine
Single-Arm Overhead Cable Extension
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Triceps
The play-by-play

How to do it.

  1. Step 01

    Set a cable handle to a low position

  2. Step 02

    Grip with one hand and face away from the stack

  3. Step 03

    Raise the elbow overhead, upper arm fixed

  4. Step 04

    Extend the arm overhead against the cable

  5. Step 05

    Squeeze the triceps at lockout

  6. Step 06

    Lower slowly into the stretch

What separates good from great

Pro cues.

  • Keep the upper arm still and high

  • The cable loads the stretched position

  • Use a moderate, controllable weight