1 / 6Single-Arm Cable Extension
A pushdown with a single handle, one arm at a time. It lets you focus on each triceps and keep both arms equally strong.
Triceps
- Level
- Beginner
- Equipment
- Cable
- Main muscle
- Triceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Hold a single handle on a high pulley.
- 2Keep your elbow tucked at your side.
- 3Push the handle down until your arm is straight.
- 4Let it rise slowly, then switch arms.
Common mistakes
- Letting the elbow move away from the side
- Turning the body toward the cable
- Letting the handle snap back up
Tips
- Keep the elbow tucked at your side the whole time
- Push down until the arm is straight and squeeze
- Control the handle back up to about chest height
Questions
Why one arm at a time?
It stops the stronger arm doing more of the work and helps you feel each triceps.
Palm up or down?
Both work; try palm down first and switch for variety.
More Triceps exercises
See all exercises →
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