Scan to open on your phonegymvim.app/exercises/single-arm-overhead-cable-extension

Single-Arm Overhead Cable Extension 8s · no sound

Single-Arm Overhead Cable Extension

A standing single-arm cable extension with the handle held overhead, straightening the elbow against constant tension.

Primary muscle
Triceps
Equipment
Cable Machine
Difficulty
Beginner
Movement
Isolation, Push
Share

How to do it

  1. Attach a single handle to the low pulley of a cable stack and select your weight.
  2. Take the handle in one hand and turn to face away from the machine.
  3. Raise the working arm overhead so the upper arm sits beside your head.
  4. Bend the elbow to let the handle travel down behind your head under control.
  5. Extend the elbow to press the handle back overhead, stopping short of a hard lockout.
  6. Complete the set, then swap hands and repeat on the other side.

Common mistakes

  • Letting the upper arm swing forward and back, which turns the lift into a shoulder movement.
  • Snapping into lockout, which unloads the triceps and irritates the elbow.
  • Standing too close to the stack, so the cable angle pulls the arm out of position.
  • Leaning far forward to shift the weight, which recruits the torso rather than the arm.

Muscles worked

Primary
Triceps

Same movement, other equipment

Single-Arm Tricep Extension Beginner Single-Arm Tricep Extension Triceps Dumbbell JM Press Advanced JM Press Triceps Barbell

Similar exercises

Reverse-Grip Tricep Pushdown Beginner Reverse-Grip Tricep Pushdown Triceps Cable Machine Cable Bar Pushdown Beginner Cable Bar Pushdown Triceps Cable Machine Cable Overhead Straight Bar Extensions Beginner Cable Overhead Straight Bar Extensions Triceps Cable Machine Cable Rope Overhead Tricep Extension Beginner Cable Rope Overhead Tricep Extension Triceps Cable Machine Cable Rope Pushdown Beginner Cable Rope Pushdown Triceps Cable Machine

Good to know

What muscles does the Single-Arm Overhead Cable Extension work?
Mainly the triceps.
What equipment do you need for the Single-Arm Overhead Cable Extension?
It uses a cable machine. Without it, the Single-Arm Tricep Extension and the JM Press train the same muscles the same way.
Is the Single-Arm Overhead Cable Extension good for beginners?
GymVim rates it beginner.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod