Cable One Arm Tricep Extension
The cable one arm tricep extension is a light weight isolation exercise targetting the long head of the triceps.
As this is a lightweight isolation exercise I recommend performing it towards the end of your arm workout, after your heavy presses and dips.
Required: Cable machine + Attachment
Cable One Arm Tricep Extension Form:
Hold the handle bar on your cable machine with an underhand grip (your palms should be away from you).
Lean slightly forward while maintaining an overall upright position with your elbows tucked into your sides.
Flex your tricep as you push the handle down until your arm is fully extended, keep your upper arm in position while only your forearms are moving.
Hold the contracted position for 1 second.
Slowly begin to lower the handle up until it reaches lower chest height.
Repeat for the desired number of repetitions before changing arms.
Cable One Arm Tricep Extension Variations
Utlizing a rope attachment while perform your triceps pushdowns, ensuring you seperate the rope as you contract at the bottom of each repetition to get maximum triceps engagement.
V Bar Pushdown
Utilize a V bar attachment for your triceps cable pushdowns, the V bar will allow you to utilize more weight than the straight bar or rope attachments, great for applying progressive overload to the triceps.
Common Cable One Arm Tricep Extension Mistakes
Flaring Elbows On Triceps Exercises
When performing any tricep exercise, whether it be a dumbbell overhead tricep extension or a rope pushdown it’s imperative you keep your elbows tucked in by your sides.
Flaring your elbows outwards is often a sign that the weight is too heavy (as you’re trying to muscle the shoulders in to assist with moving the weight).
Flaring the elbows on triceps exercise places your shoulders at a high risk of injury not to mention you’re only going to applying a small amount of tension to the triceps as the shoulders are trying to take over and lift the weight.
If you find yourself constantly flaring your elbows lower the weight and consciously practise tucking your elbows in to your side on each repetition until it becomes natural.
Arm Training Frequency Too High
it didn’t take me long to realize that training my arms every single day wasn’t getting me very far in terms of results given all the effort I was exerting.
The biceps act as the secondary muscle group when we’re training back, and the triceps act as the secondary muscle group when we’re training chest.
Training chest, back and one dedicated arm day per week (or triceps and biceps split up onto seperate days instead) is more than enough to build big, strong arms.
More isn’t always better – if you’re training frequency is any higher than this you may very well be hindering your own progress, like all other muscle groups the biceps and triceps require time to recover.
Lifting Too Light
If you don’t generally train in the lower rep range I recommend you give it a try, stop lifting in the 10 – 15 rep range for at least a month and focus on heavy, low rep sets. Once you start to see results you won’t want to go back.
Now, you may still think high reps are beneficial, but let me tell you they’re far from it.
High repetitions result in increased stress on your CNS, increase in localized inflammation and increased soreness.
“Movements or exercises that do not give the muscle the required resistance, but are the kind that involve a great number of repetitions, never break down any tissue, to speak of. These movements involve a forcing process that cause the blood to swell up the muscle, and simply pump them up”– George F. Jowett, 1926
Similar & Substitute Exercises
- Triceps Dips
- Dumbbell Skull Crushers
- Dumbbell Overhead Extension
- Close Grip Push-up