Single Arm Bent Over Cable Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single Arm Bent Over Cable Triceps Extension is an isolation exercise that primarily targets the triceps while also engaging the shoulders as a secondary stabilizing muscle. Performed using a cable machine, this movement involves bending over at the waist, keeping the upper arm steady, and extending the arm backward to fully contract the triceps. The bent-over position helps minimize shoulder involvement in the movement itself, allowing for a more focused contraction of the triceps compared to upright variations. This exercise is ideal for individuals looking to build arm strength and definition, particularly in the back of the upper arm.
How to Perform
Adjust the Cable Setup:
Position the pulley on a cable machine to around waist level or slightly lower. Attach a single handle or rope, depending on your preference and comfort.
Set Your Body Position:
Grab the handle with one hand and step back to create light tension in the cable. Hinge at your hips to lean your torso forward until it’s nearly parallel to the floor. Keep your knees soft, back flat, and core engaged for balance and support.
Fix Your Arm Position:
Bring your upper arm close to your side, elbow bent at about 90 degrees. Lock your upper arm in place so that it stays still throughout the movement. Only your forearm should move.
Extend the Arm:
Push the handle backward by straightening your arm until it’s fully extended behind you. Focus on squeezing the triceps hard at the end of the motion for maximum activation.
Control the Return:
Slowly bring the handle back to the starting position with control, keeping tension on the triceps and avoiding momentum.
Repeat:
Perform the desired number of reps with proper form before switching to the other arm.
★ 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
Keep your upper arm completely still throughout the movement to maximize triceps isolation.
Maintain a flat back and engage your core to support your spine and balance.
Avoid using momentum—control both the extension and return phases of the rep.
Position the cable so it lines up naturally with your arm path to reduce shoulder strain.
Exhale during the extension (pushing) phase and inhale as you return.
Use a full range of motion, extending your arm completely to fully engage the triceps.
Slightly rotate your wrist at the end of the movement for a deeper triceps contraction (optional).
Perform the movement slowly to increase time under tension and improve results.
Keep your neck neutral and avoid craning your head forward.
Start with lighter weight until you master proper form, then gradually increase resistance.
How Not to Perform
Do Not Swing Your Body:
Avoid using momentum by swinging your torso or legs to complete the movement. This reduces the focus on the triceps and can strain your lower back.
Don’t Flare Your Elbow Outward:
Keep your elbow close to your body. Flared elbows can put unnecessary stress on your shoulder joints and reduce triceps activation.
Avoid Overextending the Arm:
Don’t push the handle too far back beyond the natural range of motion. Overextending may strain your shoulder or cause discomfort in the elbow.
Don’t Use Too Much Weight:
Lifting heavy weights with improper form leads to injury and poor triceps activation. Start with manageable resistance to focus on form before increasing weight.
Don’t Allow Your Upper Arm to Move:
Avoid letting your upper arm drift forward or backward during the extension. This can engage other muscles like the shoulder, detracting from the focus on the triceps.
Don’t Arch Your Back:
Avoid excessive arching in your back during the bent-over position. This can lead to lower back pain and decrease core stability. Keep your back flat and your core engaged.
Don’t Rush the Movement:
Avoid performing the exercise too quickly. Fast movements often lead to poor form and less triceps activation. Focus on slow and controlled movements for maximum benefit.
Don’t Look Up or Down Excessively:
Keep your neck neutral. Looking up or down can strain your neck and disrupt your body alignment.
Don’t Neglect the Eccentric Phase:
Avoid rushing the return phase (eccentric phase) of the movement. This is the part where muscle growth happens, so don’t let the cable snap back quickly.
Don’t Rotate Your Wrist Too Much:
Avoid excessive wrist rotation at the top of the movement. A slight rotation may enhance the squeeze, but excessive twisting can strain the wrist and elbow.
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.
