Attach a single handle to a high cable pulley.
Stand facing the cable machine.
Hold the handle with one hand using an overhand grip.
Keep your elbow tucked close to your side.
Brace your core and keep your chest lifted.
Start with your elbow bent at approximately 90 degrees.
Extend your arm downward until it is fully straight.
Squeeze your triceps at full extension.
Slowly return the handle to the starting position.
Complete the desired repetitions before switching arms
PT Will Duru’s Perspective
The cable single triceps extension is one of the best exercises for isolating each arm individually.
I like this movement because it allows you to focus on one side at a time, which can help identify and correct strength imbalances.
The cable provides constant resistance throughout the exercise, helping keep tension on the triceps from start to finish.
Add this exercise to your training if you want stronger triceps, improved arm symmetry, and better control during pressing movements.
About PT Will Duru
PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds tricep strength
- Improves arm symmetry
- Helps correct left-to-right imbalances
- Provides constant cable tension
- Improves lockout strength
- Easy to adjust and progress
- Suitable for all training levels
Frequently Asked Questions
Is the cable single triceps extension good for beginners?
Yes. It is easy to learn and allows you to focus on proper triceps activation.
What muscles does the cable single triceps extension work?
It primarily targets the triceps brachii and supporting elbow extensor muscles.
Why train one arm at a time?
Single-arm exercises can help improve muscular balance and identify weaker sides.
Should my elbow move during the exercise?
No. Keep your elbow fixed and focus on moving only through the elbow joint.
How many reps should I perform?
Aim for 10 to 15 repetitions per arm with controlled technique and full range of motion.