Cable Standing Single Arm Horizontal Triceps Extension
Cable Standing Single Arm Horizontal Triceps Extension Exercise Description
The Cable Standing Single Arm Horizontal Triceps Extension strengthens the triceps brachii by extending the elbow against a horizontal line of pull from a cable. Your upper arm stays lifted at shoulder height while only the elbow moves, emphasizing controlled elbow extension with a steady shoulder and scapula. Primary work is done by all heads of the triceps; the posterior deltoid, rotator cuff, and scapular stabilizers (middle/lower trapezius and rhomboids) help hold the arm position. The cable’s constant tension promotes smooth resistance throughout the range when performed with a neutral spine and level shoulders. This variation is useful when you want a single‑arm option that challenges shoulder and trunk stability while focusing on clean elbow mechanics.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Triceps Brachii - Long Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Deltoid - Posterior, Infraspinatus, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Outer Tricep
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Standing Single Arm Horizontal Triceps Extension Exercise
‘- Set the cable pulley roughly at shoulder height and attach a single handle.
– Stand sideways to the machine; hold the handle with the hand farthest from the pulley.
– Feet stable, ribs down, neutral spine. Gently draw the shoulder blade down and slightly back.
– Raise the working upper arm to shoulder height, elbow bent about 90°, upper arm parallel to the floor and aligned with the pulley.
– Keep the upper arm fixed; extend the elbow until the arm is straight without forcefully locking.
– Maintain a neutral wrist and avoid shrugging or rotating the torso.
– Bend the elbow under control back to ~90°, keeping the shoulder quiet.
– Move smoothly; keep tension through the full range. Switch sides.
Cable Standing Single Arm Horizontal Triceps Extension Tips
‘- Set the pulley roughly at shoulder height so the handle lines up with your upper arm.
– Stand sideways to the machine and use the hand farthest from the pulley.
– Keep your feet stable, ribs down, and spine neutral throughout the movement.
– Gently draw the working shoulder blade down and slightly back before you start.
– Lift your upper arm to shoulder height, elbow bent about 90°, with the arm parallel to the floor and aligned with the pulley.
– Keep the upper arm fixed in place and move only at the elbow.
– Extend the elbow until the arm is straight without forcefully locking it out.
– Maintain a neutral wrist and avoid shrugging the shoulder.
– Do not rotate your torso as you move; keep the shoulder “quiet.”
– Bend the elbow back to about 90° under control and move smoothly to keep tension through the full range.
Cable Standing Single Arm Horizontal Triceps Extension Beginner Introduction
The Cable Standing Single Arm Horizontal Triceps Extension is a cable-based arm exercise that centers on bending and straightening one elbow against sideways resistance. The working arm stays lifted roughly in line with the shoulder, so the back of the upper arm and the triceps handle most of the effort while the rest of the body stays steady. Because only one side moves at a time, the core, shoulders, and upper back muscles around the shoulder blades also contribute by keeping the torso and arm position controlled.
With the cable pulling from the side, tension stays relatively consistent from start to finish, encouraging a smooth, uninterrupted motion rather than a jerky one. The arm position highlights how the elbow opens and closes, placing attention on clear, precise mechanics at the joint rather than swinging the whole arm or twisting through the body. This makes the movement a focused choice for building triceps strength while also challenging shoulder alignment and trunk steadiness.