Cable One Arm Tricep Extension
The cable one arm tricep extension is the unilateral version of the triceps pushdown, using a single-handle attachment on a high cable pulley. Performed one arm at a time, it allows the identical elbow extension pattern as the bilateral pushdown while enabling direct observation and correction of left-right strength differences. The unilateral format also increases the core stabilization demand to resist the asymmetric cable pull.
Execution
- Attach a single handle to a high cable pulley; grasp with one hand using an overhand or underhand grip
- Stand directly in front of the stack with the upper arm close to the torso, elbow at approximately 90°
- Push the handle downward by extending the elbow until the arm is fully extended
- Hold the contracted position briefly, then return under control
- Complete all reps for one arm before switching
Grip Variations
| Grip | Effect |
|---|---|
| Overhand (pronated) | Standard; slightly more lateral head emphasis |
| Underhand (supinated) | Shifts load toward medial head and long head |
| Neutral | Intermediate |
The underhand single-arm pushdown is sometimes preferred for trainees with elbow discomfort from the pronated position.
When to Use
The single-arm cable extension is most useful as:
- Asymmetry correction: When left-right strength differences are identified in bilateral pushdowns
- Volume accumulation: Light unilateral work accumulates with minimal systemic fatigue at session end
- Technical precision: Single-arm allows better focus on elbow tracking and wrist position
For primary triceps development, the bilateral pushdown or overhead variation provides greater absolute load and is time-efficient.
For system-specific training applications, see each system's lens entry.