Cable One Arm Tricep Extension

Triceps

Cable One Arm Tricep Extension

LevelBeginner EquipmentCable MechanicIsolation ForcePush

A one-arm cable pressdown or extension that isolates a single triceps and helps correct side-to-side imbalances.

Strength

Primary musclesTriceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.7 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked4 %

Effort during a set3.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set a pulley high and attach a single handle.
2Stand facing the stack and grip the handle with one hand, elbow tucked to your side.
3Stagger your feet and brace your core.

How to perform

1Keep your upper arm pinned to your side and your elbow bent to 90 degrees.
2Press the handle down until your arm is straight.
3Squeeze your triceps at the bottom.
4Let the handle rise slowly until your forearm is just past parallel.