Exercise guide · Intermediate · Compound

Cable Standing One Arm Triceps Extension: How to Do It & Muscles Worked

The cable standing one arm triceps extension is an isolation exercise that targets the triceps using a cable machine. It is performed standing, one arm at a time, and requires controlled movement to effectively engage the triceps while minimizing shoulder involvement.

Primary muscles
Triceps
Secondary muscles
Shoulders
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable standing one arm triceps extension
Front view: muscles worked by the cable standing one arm triceps extension. Primary: triceps. Secondary: shoulders.
Back view: muscles worked by the cable standing one arm triceps extension. Primary: triceps. Secondary: shoulders.
Primary Secondary

How to do the cable standing one arm triceps extension

  1. Step 1: Stand with your feet shoulder-width apart, facing the cable machine.
  2. Step 2: Hold the cable handle with your right hand, palm facing down, and position your arm so that it is fully extended and parallel to the ground.
  3. Step 3: Keep your elbow stationary and close to your body.
  4. Step 4: Slowly bend your elbow, lowering the cable handle towards the back of your head.
  5. Step 5: Pause for a moment at the bottom of the movement, then extend your arm back to the starting position.
  6. Step 6: Repeat for the desired number of repetitions, then switch sides and perform the exercise with your left arm.

Sets, reps and programming

Suggested sets, reps and rest for the cable standing one arm triceps extension by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Standing One Arm Triceps Extension alternatives

More exercises that train the triceps as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.