How to perform the Cable Horizontal Triceps Extension (Single Arm)
- 1Set the cable to about shoulder height, stand sideways to the machine, and grab the handle with the hand farthest from the cable so your elbow is bent at 90 degrees and lifted in line with your shoulder. Keep your chest tall, shoulders relaxed, and feet firmly planted about hip-width apart.
- 2Without letting your elbow drop or swing, straighten your arm by pushing the handle out until your arm is almost fully extended, then slowly bend your elbow back to the starting position. Move with control, avoid snapping at the elbow, and keep your body steady the whole time instead of twisting or leaning.
Coach tips
- Keep your elbow up and still, like it’s pinned in place, so the back of your arm does the work instead of your shoulder swinging around.
- Choose a weight that lets you move slowly and smoothly; if you’re jerking or leaning, it’s too heavy.
- Breathe out as you straighten your arm and breathe in as you return, and keep your abs gently tight to avoid twisting your torso.
Train triceps smarter
One rep, one set. Hypro turns the Cable Horizontal Triceps Extension (Single Arm) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Cable Horizontal Triceps Extension (Single Arm) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much triceps you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Cable Horizontal Triceps Extension (Single Arm) fits right into proven hypertrophy and strength templates.
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