Master the Single Arm Cable Tricep Extension at Home

Master the Single Arm Cable Tricep Extension at Home

Are you a home gym warrior, looking to sculpt those mighty triceps without splurging on expensive equipment? Look no further than the single arm cable tricep extension! In this guide, we'll break down everything you need to know to master this exercise, from what it is to how to do it, and some FAQs so you can get those gains!

The single arm cable tricep extension, also known as the one-arm cable tricep extension, is a powerhouse exercise designed to blast those triceps into shape. Imagine it as a secret weapon in your fitness arsenal. You’ll be wielding a cable machine, a one-armed approach, and a whole lot of determination to carve out some killer triceps.

Before we delve into the 'how,' let's talk about the 'why.' This exercise primarily targets your triceps, those three-headed muscles that give your arms the horsepower to push, pull, and flex. But wait, there's more! The single arm cable tricep extension also engages your shoulders and forearms, providing an all-around upper body workout. It's like hitting three birds with one stone, but in a way that's much friendlier to our feathered friends.

Now, let's get down to business. Here's a step-by-step guide on how to perform the single arm cable tricep extension like a pro:

Step 1: Setup

  • Attach a handle to the high pulley of a cable machine.
  • Stand facing away from the machine and grab the handle with one hand.
  • Position your feet shoulder-width apart, with a slight bend in your knees.

Step 2: Execution

  • Start with your elbow bent at a 90-degree angle and your hand at chest level.
  • While keeping your upper arm stationary, extend your forearm downward by straightening your arm.
  • Exhale as you push the handle down, feeling your triceps contracting.
  • Hold the fully extended position for a moment, then slowly return to the starting position while inhaling.

Step 3: Repetition

  • Aim for 3-4 sets of 10-12 reps on each arm.
  • Keep your movements controlled and smooth, ensuring you don't swing or use momentum.
Pro tip: Focus on squeezing your triceps at the bottom of the movement for maximum muscle engagement! Good news for home gym owners – you don't need a colossal setup to conquer this exercise. Here's what you'll require:
  • Cable Machine: A basic cable machine is your best friend for this exercise. If you have a versatile home gym setup, you're golden.
  • Handle Attachment: Make sure you have a handle attachment that's compatible with your cable machine.
  • Determination: Okay, so this one isn't a physical requirement, but it's just as important. You've got this!
Variety is the spice of life, and your triceps workouts are no exception. Here are a few alternatives and variations to keep things interesting and challenging:


  • Dumbbell Tricep Extensions: If you don't have access to a cable machine, grab a dumbbell and perform tricep extensions in a seated or standing position.
  • Resistance Bands: You can mimic cable tricep extensions by using resistance bands anchored to a sturdy support.


  • Overhead Tricep Extension: This variation involves extending your arm overhead, targeting slightly different muscle fibers.
  • Close-Grip Tricep Pushdown: Use a short bar attachment and a close grip to focus on the inner part of your triceps.
  • Pyramid Sets: Start with a lighter weight and higher reps, gradually increasing the weight and decreasing the reps with each set.
  • Isometric Holds: Pause at the fully extended position and hold for 10-15 seconds to intensify the burn.

Q1: How often should I do the single-arm cable tricep extension?

A1: For optimal results, aim to train your triceps 2-3 times a week, incorporating this exercise into your routine as needed.

Q2: Can women benefit from this exercise, or is it just for guys?

A2: Absolutely! This exercise is gender-neutral and suitable for anyone looking to sculpt their triceps.

Q3: I don't have a cable machine. What can I use instead?

A3: Dumbbells or resistance bands can be excellent alternatives for this exercise.

Q4: How do I know if I'm doing it right?

A4: Focus on maintaining good form and feeling the burn in your triceps. If you're unsure, consider asking a fitness professional for guidance.

Q5: Can I do this exercise with a kettlebell?

A5: While kettlebells can be used for tricep exercises, this specific movement is better suited for dumbbells or resistance bands. The single arm cable tricep extension is your ticket to tricep triumph. With the right equipment and proper form, you'll be on your way to sculpted arms in no time. Remember to mix things up with alternatives and variations to keep your triceps guessing. So, fellow home gym enthusiasts, harness the power of cables, and let those triceps shine. You've got this!