Single-Arm Cable Triceps Extension

One arm at a time lets you correct asymmetries and rotate your wrist for more contraction.

• Isolation
• Cable
• Beginner

How to do it

• Elbow fixed at your side
• Extend and turn your palm slightly backwards
• Squeeze at the bottom and control the way up

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Moving your elbow forward
• Using your shoulder to push

Muscles worked

Primary

• Triceps

Alternatives

• Cable Triceps Pushdown
• Triceps Kickback