One-arm cable triceps extension: How to Do It, Muscles Worked

Step by step

Lock your upper arm against your side.
Press the handle down until your arm is straight.
Return slowly until your forearm is bent past 90 degrees.

What you should feel

A burn at the back of the working arm as it straightens. Your shoulder and elbow joint should not hurt.

Common mistake

Swinging your shoulder to push the weight; lower the load and keep your upper arm still.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Count the reps for each side.

Works

Triceps

Equipment

Cables

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Close-grip push-upTriceps, Chest

Skull crusherTriceps

DipsTriceps, Chest

Overhead dumbbell triceps extensionTriceps

Bench dip (chair)Triceps

Machine triceps extensionTriceps

Questions

What muscles does the one-arm cable triceps extension work?

One-arm cable triceps extension mainly works your triceps.

Can I do the one-arm cable triceps extension at home?

Not easily, it needs this: cables. At home, try instead: close-grip push-up, dips, and overhead dumbbell triceps extension.

How many sets and reps of the one-arm cable triceps extension?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your triceps

One-arm cable triceps extension