Cable One Arm High Pulley Overhead Tricep Extension

Músculo objetivo: Triceps Brachii
Equipamiento: Cable
Parte del cuerpo: Upper Arms
Tipo: Strength

The cable one arm high pulley overhead tricep extension is a single-arm isolation exercise that targets the triceps brachii. Working one arm at a time with the cable set high keeps constant tension on the muscle through a full overhead stretch, making it useful for building triceps size and ironing out left-to-right strength imbalances.

Cómo hacer el Cable One Arm High Pulley Overhead Tricep Extension

1Set the cable pulley to a high position and attach a single-grip handle.
2Grip the handle with one hand and turn to face away from the machine, stepping forward into a staggered stance for balance.
3Raise your elbow so your upper arm points forward and your forearm is bent overhead, with the handle behind your head.
4Brace your core and keep your working elbow pointed forward and pinned in place beside your head.
5Extend your forearm forward and up until your arm is fully straight, contracting the triceps hard at the top.
6Lower the handle back behind your head under control until you feel a stretch in the triceps, keeping the upper arm still.
7Complete your reps on one arm, then switch the handle to the other side and repeat for an equal number of reps.

Consejos de técnica

Keep your upper arm fixed and let only your forearm move, so the triceps does the work rather than your shoulder.
Use a slow, controlled tempo and pause briefly at full extension to maximize the contraction.
Let the handle travel into a deep stretch behind your head each rep to train the triceps through its full range.
Match the reps and load on both arms to even out strength differences between sides.

Errores comunes

Letting the elbow drift or flare out to the side, which turns the movement into a shoulder press and takes tension off the triceps.
Using too much weight and leaning or swinging the body to heave the handle up, which cheats the rep and reduces triceps stimulus.
Cutting the range short by not lowering the handle into a full stretch, which limits muscle growth.
Rushing the lowering phase instead of controlling it, which wastes the most productive part of the rep.

Preguntas frecuentes

What muscles does the cable one arm high pulley overhead tricep extension work?

It isolates the triceps brachii, the muscle on the back of the upper arm. Because you work one arm at a time, it lets you focus on each triceps individually.

Why do the overhead version instead of a regular cable pushdown?

Pressing the handle overhead puts the triceps under a deeper stretch at the bottom, which emphasizes the long head and can drive more muscle growth than a pushdown.

Is this exercise good for beginners?

Yes. The cable provides smooth, constant tension and working one arm at a time is easy to control, so beginners can learn the movement with light weight before adding load.

How many sets and reps should I do?

As an isolation move, aim for 3 to 4 sets of 10 to 15 reps per arm using a weight you can control through a full range of motion.