How to perform the Cable Triceps Extension (Single Arm)
- 1Stand facing the cable machine with the handle set above head or chest height, grab it with one hand, step back slightly, and bring your elbow close to your side or slightly in front of you with your palm facing down or in. Plant your feet about hip-width apart, keep your chest up, and lightly brace your abs so your body stays still.
- 2Keeping your elbow tucked in place, straighten your arm by pushing the handle down until your arm is fully extended, then slowly let it come back up under control. Breathe out as you press down, pause for a moment at the bottom, and breathe in as you return to the starting position.
Coach tips
- Keep your elbow glued to your side instead of letting it drift forward or backward so the triceps do the work.
- Use a weight that lets you move smoothly without swinging your body or shrugging your shoulder.
- Think about squeezing the back of your upper arm at the bottom of the movement, and avoid locking your elbow hard at the end.
Train triceps smarter
One rep, one set. Hypro turns the Cable Triceps Extension (Single Arm) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Cable 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 Triceps Extension (Single Arm) fits right into proven hypertrophy and strength templates.
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