Single-Arm Cable Overhead Extension
Single-Arm Cable Overhead Extension is a isolation elbow extension exercise for the triceps. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Standing Low-Pulley One-Arm Triceps Extension · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Set the pulley height before selecting the load.
- 2Stand or sit far enough away to keep cable tension at both ends of the repetition.
- 3Arrange the bench, cable, or handles so the upper arms remain stable and the elbows move comfortably.
- 4Use a grip that keeps the wrists stacked and start with the triceps under a controlled stretch.
How to perform it
- 1Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.
- 2Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- 3Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.
- 4Repeat for the recommended amount of repetitions.
- 5Switch arms and repeat the exercise.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
- •Keep the cable aligned with the moving limb from start to finish
- •Keep the pelvis and ribs square; match both sides
- •Only the forearms move
- •Finish long through the elbows
Common mistakes
- •Using shoulder movement
- •Flaring elbows without control
- •Letting the weight pull the body out of position
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.