Single Arm Cable Overhead Triceps Extension
In SetGrip: Cable Overhead Triceps Extension (Single Arm)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Alternating sides
- Category
- Strength
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Cables give the single-arm overhead extension what dumbbells cannot: resistance that stays on the triceps through the whole arc instead of fading near full extension. Working one arm also lets your free hand check the elbow's position, and the stack's small increments suit an exercise where a couple of pounds is a meaningful jump.
How to do the Single Arm Cable Overhead Triceps Extension
- Stand facing the cable machine with your feet shoulder-width apart.
- Hold the cable handle with your right hand and bring your arm up so that your upper arm is parallel to the ground and your elbow is bent at a 90-degree angle.
- Keep your upper arm stationary and extend your forearm backward, fully straightening your arm.
- Pause for a moment, then slowly return to the starting position.
- Repeat with your left arm.
- Continue alternating arms for the desired number of repetitions.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Single Arm Cable Overhead Triceps Extension work?
The Single Arm Cable Overhead Triceps Extension primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Single Arm Cable Overhead Triceps Extension good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Cable Overhead Triceps Extension with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Arm Cable Overhead Triceps Extension?
If you cannot do the Single Arm Cable Overhead Triceps Extension, try the Kneeling Bodyweight Triceps Extension, the Barbell Skull Crusher or the Decline Dumbbell Skull Crusher. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Cable Overhead Triceps Extension, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.