One Arm Tricep Extension (Cable)

An isolation exercise that targets the triceps unilaterally by extending one arm downward against high cable resistance.

Instructions

1. With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip, standing directly in front of the weight stack.
2. Pull the handle down so that your upper arm and elbow are locked in to the side of your body, with your upper arm and forearm forming an acute angle (less than 90-degrees).
3. Keep the other arm by your waist and have one leg in front and the other back for better balance.
4. As you contract the triceps, move the single handle attachment down to your side until your arm is straight, breathing out as you perform this movement.
5. Only the forearms should move; your upper arms should remain stationary at all times.
6. Squeeze the triceps and hold for a second in this contracted position.
7. Slowly return the handle to the starting position.
8. Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.

Tips

• Keep your upper arm locked in place at your side; only the forearm moves.
• Maintain a staggered stance for stability and balance.
• Control the eccentric (lowering) portion to maximize triceps engagement.
• Use a weight that allows full range of motion without excessive strain.
• Perform equal repetitions on both sides for balanced arm development.
• This unilateral version can help identify and address arm strength imbalances.