Cable One Arm High Pulley Overhead Tricep Extension
Cable One Arm High Pulley Overhead Tricep Extension Exercise Description
The Cable One-Arm High Pulley Overhead Triceps Extension is a unilateral elbow-extension exercise performed with the shoulder flexed overhead. It primarily targets the triceps brachii, with particular emphasis on the long head due to the overhead arm position. The cable provides consistent resistance through a long range of motion, helping you maintain tension and clear joint tracking. Because load and body position are easily adjusted, it suits most experience levels when performed with controlled technique. Expect the shoulder girdle, rotator cuff, and trunk to work isometrically to stabilize while the elbow moves, encouraging precise, single-arm control.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Infraspinatus, Rectus Abdominis, Serratus Anterior, Subscapularis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Inner Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable One Arm High Pulley Overhead Tricep Extension Exercise
‘- Set the pulley at the highest setting and attach a single D‑handle.
– Stand facing away from the stack in a staggered stance. Brace your trunk, ribs down, and keep a neutral spine.
– Grip the handle with one hand and step forward to create light tension in the cable.
– Position your upper arm close to your ear with the elbow pointing up; forearm near or slightly behind your head. Keep the wrist neutral.
– Before moving, set the shoulder: avoid shrugging and keep the upper arm still throughout.
– Extend the elbow to press the handle upward/forward until the arm is straight in line with the cable; do not hyperextend the elbow.
– Control the return by flexing the elbow, letting the forearm come back near your head without letting the upper arm drift.
– Keep your torso quiet—no leaning, arching, or rotating to move the load.
– Maintain smooth, controlled tempo and full, pain-free range of motion.
– Lower the handle carefully, then switch sides.
Cable One Arm High Pulley Overhead Tricep Extension Tips
‘- Set the pulley at the highest setting and use a single D‑handle before starting.
– Stand facing away from the stack in a staggered stance to set up your base.
– Brace your trunk with ribs down to maintain a neutral spine.
– Step forward just enough to create light tension in the cable before you begin moving.
– Keep your upper arm close to your ear with the elbow pointing up and the forearm near or slightly behind your head.
– Maintain a neutral wrist throughout the movement.
– Set the shoulder before moving: avoid shrugging and keep the upper arm still.
– Extend only at the elbow, pressing until your arm is straight in line with the cable without hyperextending.
– Control the return by flexing the elbow, bringing the forearm back near your head without letting the upper arm drift.
– Keep your torso quiet—no leaning, arching, or rotating—using a smooth, controlled tempo through a full, pain-free range of motion.
Cable One Arm High Pulley Overhead Tricep Extension Beginner Introduction
The Cable One-Arm High Pulley Overhead Triceps Extension is a single‑arm cable move that centers on straightening the elbow while the arm is raised above the head. With the shoulder lifted and the cable pulling from high behind the body, the back portion of the upper arm takes on most of the work through a long path of motion. The cable stack supplies steady resistance throughout, so the arm experiences tension from the beginning of the movement until the handle is lowered again.
Because this exercise is performed one side at a time, it highlights differences between arms and encourages careful control on each rep. Muscles around the shoulder and through the torso remain steady to hold the upper arm and body position while the elbow bends and straightens, promoting stability along with strength in the triceps. Load and stance are easily adjusted at the cable station, so the movement can be tailored for people with different strength levels while still emphasizing smooth, deliberate motion.