Cable Standing Single Arm Horizontal Triceps Extension

Muscles worked

Setup

1. Set the cable pulley to shoulder height and attach a single D-handle or use the cable end.
2. Stand sideways to the cable machine with a wide, stable stance.
3. Grasp the handle with the hand furthest from the machine using a neutral grip (palm facing inward).
4. Raise your working arm so the upper arm is parallel to the floor and perpendicular to your torso, with the elbow bent at 90 degrees.

How to do it

1. Exhale as you extend your arm horizontally away from the machine by straightening the elbow until the arm is fully locked out.
2. Keep your upper arm completely stationary and parallel to the floor throughout the entire movement.
3. Inhale and slowly return the handle to the starting position under control, stopping when the elbow reaches a 90-degree angle.
4. Maintain a controlled 2-1-2-0 tempo (2 seconds to extend, 1 second squeeze, 2 seconds to return).

Form checklist

• Keep the elbow pinned in space; do not let it drop toward your ribs or drift forward.
• Maintain a braced core and neutral spine to prevent the torso from rotating toward the machine.
• Ensure the wrist remains straight and does not cock or bend during the extension.
• Keep your shoulders retracted and down, avoiding any shrugging toward the ears.

Pro tips

• Focus on 'pushing' the handle away from your midline to maximize the contraction in the lateral head of the triceps.
• Use your non-working hand to stabilize your torso or lightly touch the working triceps to improve mind-muscle connection.
• At the end of the set, perform partial reps in the extended position to fully fatigue the muscle fibers.

Make it harder

• Add a 3-second isometric hold at the point of full extension to increase time under tension.
• Slightly increase the range of motion by allowing the forearm to travel further across the chest during the eccentric phase, provided the upper arm stays horizontal.

Frequently asked

What muscles does the cable standing single arm horizontal triceps extension work?

The cable standing single arm horizontal 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 single arm horizontal triceps extension?

The cable standing single arm horizontal triceps extension uses cable.

Is the cable standing single arm horizontal triceps extension good for beginners?

Yes. The cable standing single arm horizontal triceps extension is a beginner-friendly movement and a strong foundation to build on.

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