Arms · Triceps extension
Single-Arm Overhead Triceps Extension
The Single-Arm Overhead Triceps Extension mainly trains your triceps.
One cable
Standing, light pull
How to do it
- Back to the pulley, one step forward
- Upper arm vertical beside your head, elbow pointing up
- Extend only the forearm upward
- Lower slowly behind your head
Coach’s tip
Overhead the long head of the triceps is stretched: that is why it grows especially well here. Sitting on the bench keeps the torso steadier.
Noticeably loads the elbow. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Lowest pulley up to hip height
Grip
One single handle
Load
One cable
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (triceps extension). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Single-Arm Overhead Triceps Extension work?
Mainly the triceps.
How do I set up the cable machine for the Single-Arm Overhead Triceps Extension?
Pulley: Lowest pulley up to hip height. Grip: One single handle.
What can I do instead of the Single-Arm Overhead Triceps Extension?
For the same movement: Rope Triceps Pushdown, Overhead Triceps Extension and Bar Triceps Pushdown. In DCFT you swap with one tap.
DCFT
The Single-Arm Overhead Triceps Extension in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.