Single-Arm Cable Overhead Triceps Extension
oec:single-arm-cable-overhead-triceps-extension
An isolation exercise that trains the triceps, particularly the long head, by extending the elbow overhead against high 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: Neck Extension, One-Arm Cable Overhead Triceps Extension, Single-Arm Overhead Cable Triceps Extension, Single-Arm High Cable Triceps Extension
How to do it
Setup
- Set the cable pulley to a high position and attach a single D-handle or use the bare cable ball.
- Grasp the handle with one hand and face directly away from the cable stack.
- Step forward into a stable staggered stance, leaning slightly forward at the hips to allow clearance for the cable.
- Position your upper arm elevated alongside your head, elbow bent with your hand positioned behind your head.
Movement
- Keep your upper arm stationary while extending through the elbow to press the cable forward and overhead.
- Squeeze your triceps firmly at full elbow extension without locking out harshly.
- Control the handle back behind your head by bending the elbow through a deep stretch.
- Complete the set, then repeat for the same number of repetitions on the opposite arm.
Breathing
Exhale as you extend the elbow, and inhale as you return under control.
Cues
- Pin your elbow in space
- Move only at the forearm
- Feel the stretch at the bottom
Common faults
- Flaring the elbow excessively or letting the upper arm drift forward and backward.
- Keep your upper arm stabilized alongside your head throughout the entire repetition.
- Arching the lower back to compensate for heavy weight.
- Brace your core and maintain a firm staggered stance with a forward torso lean.
Safety
- Control the cable tension when turning into and out of the starting position to protect the shoulder joint.
Muscles
Joints
- Elbow: Extension, Flexion
- Shoulder: Isometric stabilization
- Shoulder blade: 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
Related
- substitute for Dumbbell Overhead Triceps Extension
- substitute for Machine Overhead Triceps Extension
Sources
- wger: Neck extension, by polloperro (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.