Exercise guide
Cable Standing One Arm Triceps Extension
- Beginner
- Isolation
- Rep-based
- Upper arms
This unilateral isolation exercise targets all three heads of the triceps, allowing for a concentrated mind-muscle connection and correcting strength imbalances between arms. By using a single arm, you can achieve a greater range of motion and ensure the triceps are doing all the work without compensation.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the highest position and attach a single D-handle or use the cable end.
- Stand facing the cable machine with a staggered stance (one foot forward) for better stability.
- Grasp the handle with an overhand or neutral grip and pull your elbow down to your side.
- Keep your chest up, core engaged, and shoulders pinned back.
How to do it
- Exhale as you extend your arm downward by contracting the triceps until the arm is fully straight.
- Squeeze the triceps hard at the bottom of the movement for one second.
- Inhale as you slowly return the handle to the starting position, stopping when your forearm is slightly above parallel to the floor.
- Maintain a controlled tempo, taking approximately two seconds for both the extension and the return.
Form checklist
- Keep the elbow 'glued' to your ribcage; do not let it move forward or backward.
- Avoid using momentum or leaning your body weight into the cable to move the weight.
- Ensure the wrist remains neutral and does not bend or cock during the extension.
- Keep your shoulders level and avoid shrugging the working shoulder toward your ear.
Pro tips
- For maximum contraction, try rotating your palm slightly outward at the very bottom of the rep to further engage the lateral head.
- Focus on 'pushing the floor away' with your hand to better visualize the triceps extension.
Make it harder
- Add a 3-second isometric hold at the point of peak contraction (full extension) on every rep.
- Slow down the eccentric (upward) phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the cable standing one arm triceps extension work?
- The cable standing one arm triceps extension primarily targets the triceps, and also works the biceps and forearms as secondary muscles.
- What equipment do you need for the cable standing one arm triceps extension?
- The cable standing one arm triceps extension uses cable.
- Is the cable standing one arm triceps extension good for beginners?
- Yes. The cable standing one arm triceps extension is a beginner-friendly movement and a strong foundation to build on.