Single-Arm Overhead Cable Extension: how to do it right
In short: Overhead elbow extension on the cable, one arm at a time, which loads the triceps (especially its long head) in the stretched position.
How to do it, step by step
- 1Low or mid cable, elbow pointing up, arm against your head, torso leaning slightly.
- 2Let your hand lower behind your neck under control, elbow staying high and still.
- 3Go for the full stretch at the bottom, without letting the elbow open out toward the front.
- 4Extend the arm to near lockout, without forcing the lockout.
- 5Brake the return over 2 to 3 seconds, no bounce in the bottom position.
- 6Finish one arm before switching to the other, same rhythm on both sides.
The mistake to avoid
Don't move your elbow, only your forearm extends.
Other common mistakes
- Elbow flaring out or drifting forward during the movement: keep it pointing up and fixed to isolate the triceps.
- Bouncing in the bottom position to restart: brake the lengthening phase and make a smooth transition with no jerk.
- Shortened range at the top and at the bottom: go for the full stretch, then the near-complete extension.
- Shoulder tipping and compensating: lock your torso and bracing so that only the elbow works.
Muscles worked
- Main:
- Triceps
Triceps brachii, the single prime mover. The long head is the priority target: since it crosses the shoulder and your arm is raised overhead, it is pre-stretched, so it is heavily recruited. The lateral and medial heads help extend the elbow, but to a lesser degree.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Skull Crusher ›
- Seated EZ-Bar Overhead Extension ›
- Standing Dumbbell Overhead Triceps Extension ›
- Two-Hand Overhead Dumbbell Extension ›
- Overhead Rope Triceps Extension ›
Frequently asked questions
How do I do this exercise?
Low or mid cable, elbow pointing up, arm against your head, torso leaning slightly. Let your hand lower behind your neck under control, elbow high and still, and go for the full stretch at the bottom. Then extend the arm to near lockout without forcing the lockout, and do a whole arm before switching to the other.
How far down should I go?
Lower your hand behind your neck until you feel the triceps well stretched, without letting the elbow open out toward the front. That low zone is what does the work, the cable keeps constant tension there. At the top, extend to near lockout without slamming the elbow. Look for the range you control, not the one where you squirm.
I don't feel anything, is that normal?
You should feel the triceps, especially its long head at the bottom when the arm is stretched overhead. If you feel nothing, slow the descent, really count 3 seconds and linger in the bottom position with tension held. Go lighter: too heavy, and you cheat with the shoulder instead of isolating the triceps.
How fast should I do the movement?
Brake the descent behind your neck over 2 to 3 seconds, the controlled stretch is what stimulates the triceps. Linger a fraction at the bottom with no bounce, then extend firmly but under control. The eccentric tempo does all the work here.
How should I breathe?
Breathe in as your hand lowers and the triceps stretches, breathe out during the elbow extension. Keep your trunk braced and your abs engaged so your torso doesn't compensate on this one-arm work.