Cable Single-Arm Overhead Triceps Extension

oec:cable-single-arm-overhead-triceps-extension

An isolation exercise that targets the triceps, particularly emphasizing the long head, by extending the elbow overhead against cable resistance.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: One Arm Overhead Cable Tricep Extension, Cable One-Arm Overhead Triceps Extension, Single-Arm Overhead Cable Triceps Extension, Single-Arm Cable Overhead Triceps Extension

How to do it

Setup

Set the cable pulley to a low position, either attaching a single handle or gripping the cable ball directly.
Face away from the pulley tower, grab the cable with one hand, and press it directly overhead.
Adopt a comfortable staggered stance to provide stability and brace your core.

Movement

Keeping your upper arm vertical and close to your head, slowly bend your elbow to lower the cable behind your head until your triceps are fully stretched.
Pause briefly at the bottom of the movement without letting your upper arm drift forward.
Contract your triceps to extend your forearm upward until your elbow is fully extended overhead.
Complete the desired repetitions on one side before switching hands.

Breathing

Inhale as you lower the weight behind your head, and exhale as you extend your arm overhead.

Cues

Pin your upper arm in place
Reach deep behind your neck for a full stretch
Squeeze your triceps at lockout

Common faults

Flaring the elbow out wide or moving the upper arm back and forth during the rep.: Keep your upper arm relatively fixed in space, allowing movement only at the elbow joint.
Arching the lower back to assist the press.: Brace your abdominals and use a staggered stance to keep the spine neutral.

Safety

Avoid using excessive loads that compromise shoulder stability or strain the elbow joint.

Muscles

Triceps, long head prime mover
Triceps, lateral head prime mover
Triceps, medial head prime mover
Anconeus synergist
Rectus abdominis stabilizer
Front deltoid stabilizer

Joints

Elbow: Extension
Shoulder: Isometric stabilization

Details

Movement: Elbow extension isolation
Modality: Hypertrophy, Strength
Mechanics: isolation
Force: push
Laterality: unilateral
Kinetic chain: open
Level: beginner
Equipment: Cable machine
Record: Repetitions and Load
Load: external, weight stack

variation of Cable Overhead Triceps Extension
substitute for Cable Overhead Triceps Extension
substitute for Seated Dumbbell Overhead Triceps Extension
substitute for EZ-Bar Overhead Triceps Extension
substitute for Barbell Overhead Triceps Extension

Sources

wger: One Arm Overhead Cable Tricep Extension, by AlucardEvil40 (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

cable-single-arm-overhead-triceps-extension.json