Cable One Arm Tricep Extension

Cable One Arm Tricep Extension is a resistance exercise – elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Anconeus, Forearm muscles, Latissimus dorsi (stabilization)
Exercise type: Resistance exercise – elbow extension

Exercise technique

Single handle
Attach a single handle to the high pulley and choose a light load.
Underhand grip
Grasp with the working palm facing upward.
Stance
Face the pulley, place one foot slightly forward and balance your torso.
Elbow
Fix your upper arm beside you with forearm bent upward.
Lower
Exhale and extend your elbow to move the handle beside your thigh.
Bottom control
Pause while maintaining palm direction and a straight wrist.
Return
Slowly bend your forearm upward without moving the upper arm; repeat the sequence with the other arm.

Key technique points

Maintain the underhand grip.
Wrap your thumb.
Fix your elbow beside you.
Do not rotate your chest sideways.
Do not bend your wrist backward.
Work both arms equally.

Common mistakes

Changing palm direction

Do not switch to overhand grip as the load feels heavy; preserve supination.

Dropping the wrist

Do not carry the handle in a backward-bent hand; use light weight to maintain wrist-forearm alignment.

Pressing the shoulder down

Do not push the whole arm downward and shorten elbow extension; keep upper arm fixed beside you.

Leaning sideways

Do not lean toward the working hand; keep both shoulders balanced.

Helping with the free hand

Do not pull the handle or working arm with your other hand; end the set when strict control ends.

Returning too high

Do not pull the handle to your shoulder and lift the elbow; return to comfortable flexion with the upper arm fixed.

Frequently asked questions