Cable Standing Single Arm Horizontal Triceps Extension
Sculpt strong triceps with the Cable Standing Single Arm Horizontal Triceps Extension.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Standing Single Arm Horizontal Triceps Extension
Cable Standing Reverse Grip One Arm Overhead Tricep Extension
Upper Arms · Cable
Cable Standing One Arm Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable Standing High Cross Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable Overhead Single Arm Triceps Extension (rope attachment)
Upper Arms · Triceps Brachii · Cable
Description
A strength exercise that targets the triceps by extending the arm horizontally using a cable machine.
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How to do Cable Standing Single Arm Horizontal Triceps Extension
- 01Setup
Attach a single handle to a high pulley on a cable machine and stand facing away from the machine.
- 02Setup
Grab the handle with one hand, palm facing down, and step forward to create tension in the cable. Position your upper arm parallel to the floor, elbow bent at 90 degrees, and your hand near your opposite shoulder.
- 03
Keeping your upper arm stationary and parallel to the floor, extend your elbow to push the handle straight forward until your arm is fully extended. Exhale as you extend.
- 04
Slowly and with control, allow the handle to return to the starting position by bending your elbow back to 90 degrees. Inhale during this eccentric phase.
- 05
Complete all desired repetitions on one arm before switching to the other arm, maintaining the same form throughout.
Tips
- Maintain a stable core by bracing your abdominal muscles throughout the movement to prevent torso rotation and maintain overall stability.
- Actively squeeze your triceps at the very top of the extension to maximize the muscle contraction and improve triceps definition.
- Control the eccentric (lowering) phase of the movement, resisting the weight as your arm returns to the starting position to enhance muscle growth.
- Keep your elbow pointed straight ahead and in line with your shoulder, ensuring it does not drop or flare out during the extension.
Common mistakes
- Swinging the body or shoulder to move the weight rather than isolating the triceps; reduce the weight and focus on keeping your torso still to fix this.
- Letting the upper arm drop or move during the extension; keep your upper arm parallel to the floor and your elbow stationary to effectively target the triceps.
- Not fully extending the arm at the end of the movement; ensure a complete lockout at the elbow to achieve full triceps contraction.
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Is Cable Standing Single Arm Horizontal Triceps Extension good for beginners?
Cable Standing Single Arm Horizontal Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Standing Single Arm Horizontal Triceps Extension?
You need Cable to perform Cable Standing Single Arm Horizontal Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Standing Single Arm Horizontal Triceps Extension?
Maintain a stable core by bracing your abdominal muscles throughout the movement to prevent torso rotation and maintain overall stability. Actively squeeze your triceps at the very top of the extension to maximize the muscle contraction and improve triceps definition. Control the eccentric (lowering) phase of the movement, resisting the weight as your arm returns to the starting position to enhance muscle growth. Keep your elbow pointed straight ahead and in line with your shoulder, ensuring it does not drop or flare out during the extension.
What are common mistakes when doing Cable Standing Single Arm Horizontal Triceps Extension?
Swinging the body or shoulder to move the weight rather than isolating the triceps; reduce the weight and focus on keeping your torso still to fix this. Letting the upper arm drop or move during the extension; keep your upper arm parallel to the floor and your elbow stationary to effectively target the triceps. Not fully extending the arm at the end of the movement; ensure a complete lockout at the elbow to achieve full triceps contraction.
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Free · iPhone only · Available on the App Store