How many reps of the single-arm cable overhead triceps extension should you do per arm when you are new to the exercise?

Two to 3 sets of 10 to 12 reps per arm is a good starting point, always completing the weaker arm's reps first to set the pace for the stronger side. Increase the pulley weight in its smallest increment once both arms lock out cleanly.

What can replace the single-arm cable overhead triceps extension without a cable machine?

A single-arm overhead dumbbell triceps extension or a band anchored low and pressed overhead in one hand both give the same unilateral stretch.

Why use the single-arm cable overhead triceps extension instead of the two-arm cable version?

Choose it when you want to fix a strength gap between arms or when the cable's constant tension at lockout appeals more than a dumbbell's. It's a slower way to train both arms, so it's not the most efficient pick when you're pressed for time and don't have an imbalance to correct.

Intermediate

Single-Arm Cable Overhead Triceps Extension

The cable pulls back and down the whole rep, so the long head stays loaded even at lockout where a dumbbell would go light. Training one arm at a time lets you own the elbow position and chase a strong stretch without the other side compensating. It is an excellent long-head accessory and a favorite for evening out arm imbalances.

Equipment: Cables
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Long Head
Browse by movement: Elbow Extension

How to do it

1
Set a single handle on a low pulley and face away from the stack, handle held overhead in one hand.
2
Step forward into a short stagger so there is tension on the cable, elbow pointing ahead.
3
Keeping the upper arm still and vertical, let the elbow bend so the handle drops behind your head.
4
Extend the elbow to press the handle back to a full overhead lockout.
5
Complete all reps, then switch arms.
6
Exhale as you extend, inhale as you lower.

Tips

Anchor the upper arm beside your head so only the forearm moves.
Let the elbow travel deep for a full stretch before reversing.
Brace the free hand on your hip or the frame to stop the torso from twisting.

Variations

Common mistakes

The torso twists toward the working side as the handle presses up, turning a triceps isolation move into a rotation drill for the obliques.
Letting the upper arm drift away from the head lets the cable pull the shoulder into the work instead of just the elbow.
Cutting the descent short instead of letting the elbow travel deep behind the head skips most of the long-head stretch the cable is there to provide.
The free hand hangs unused at the side instead of bracing against the hip, so the torso has nothing to stop it from swaying with the pull.

Frequently asked

How many reps of the single-arm cable overhead triceps extension should you do per arm when you are new to the exercise?: Two to 3 sets of 10 to 12 reps per arm is a good starting point, always completing the weaker arm's reps first to set the pace for the stronger side. Increase the pulley weight in its smallest increment once both arms lock out cleanly.
What can replace the single-arm cable overhead triceps extension without a cable machine?: A single-arm overhead dumbbell triceps extension or a band anchored low and pressed overhead in one hand both give the same unilateral stretch.
Why use the single-arm cable overhead triceps extension instead of the two-arm cable version?: Choose it when you want to fix a strength gap between arms or when the cable's constant tension at lockout appeals more than a dumbbell's. It's a slower way to train both arms, so it's not the most efficient pick when you're pressed for time and don't have an imbalance to correct.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Triceps exercises