One-Arm Cable Overhead Tricep Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Arm Cable Overhead Tricep Extension is a targeted exercise for the triceps, focusing solely on this muscle group without engaging secondary muscles. Performed with a cable machine, this exercise involves holding a single cable attachment with one hand, extending the arm overhead, and then lowering the cable back down in a controlled manner. The movement isolates the triceps, allowing for a concentrated contraction and stretch, which can help improve strength and muscle tone in the upper arm. This exercise is ideal for those looking to specifically target and sculpt their triceps.
How to Perform
Begin by setting up the one-arm overhead tricep extension. Attach a single grip handle to the low pulley on the cable machine and adjust the weight to your desired load.
Stand facing away from the machine and grasp the handle with your left hand. Raise your left arm overhead, ensuring that your palm faces forward, away from the machine. This is your starting position.
With your upper arm stationary and only your elbow moving, slowly lower the handle behind your head, feeling a stretch in your tricep.
Pause briefly when your arm reaches the lowest point, then contract your tricep to raise the handle back up, focusing on a controlled motion.
Avoid locking your elbow at the top of the movement to maintain tension on the triceps.
Lower the weight back down in a slow and controlled manner, then repeat for the desired number of repetitions.
Switch to your right arm and repeat the process.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Start by training your weaker tricep first, which is often the left one for most people.
Focus on maintaining slow and controlled movement during each repetition, ensuring you are in control of the weight throughout the exercise.
Avoid fully extending your elbows at the top of the movement to keep constant tension on the triceps.
Limit movement to just your forearms, keeping your upper arms as still as possible to isolate the triceps effectively.
How Not to Perform
Avoid Using Momentum
Do not swing your arm or use your body weight to assist in the movement. Focus on controlled, deliberate motion to prevent wasting energy and ensure that the triceps are doing all the work.
Do Not Lock Your Elbow
Avoid fully extending your elbow at the top of the movement. Locking the elbow takes the tension off the triceps and reduces the effectiveness of the exercise.
Do Not Use Too Much Weight
Choose a weight that you can control throughout the entire range of motion. Using a weight that is too heavy can lead to improper form and increase the risk of injury, especially in the shoulder and elbow joints.
Don’t Let Your Upper Arm Move
Keep your upper arm stationary throughout the exercise. Only your forearm should be moving. If your upper arm shifts, you’ll engage other muscles and reduce the focus on the triceps.
Avoid Arching Your Back
Keep your torso stable and avoid arching your back. Arching your back can cause unnecessary strain on your lower back and reduce the effectiveness of the exercise.
Do Not Rush the Repetitions
Perform the exercise slowly and with control, especially when lowering the weight. Rushing through the movement reduces time under tension, which is key to building muscle in the triceps.
Don’t Allow Elbow Flare
Keep your elbow pointed forward and aligned with your body. Letting the elbow flare outwards can lead to shoulder strain and diminish the focus on the triceps.
Do Not Lose Focus on the Target Muscle
Stay focused on your triceps throughout the movement. Visualizing the muscle working will help you maintain control and avoid distractions that might lead to improper form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
