Cable Single Arm Extension

Cable Single Arm Extension is a beginner isolation push using cable. It loads Triceps.

Why this lift

The Cable Single Arm Extension is a beginner isolation push lift. It primarily loads Triceps. You need cable. Most programs place it after your main compounds, as accessory work. You may also hear it called Cable Single Arm Extensions.

The triceps finish every press. Isolation work here is for the lockout you keep missing, not for a pump that replaces bench. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Triceps
• Secondary: —

Setup

• Set cable so the target joint can move and nothing else has to.

How to do it

1. Take Triceps through a full range. Pause where it is hardest.
2. Return under control.

Coaching cues

• Own the stretch and the squeeze.

Common mistakes

• Turning it into a compound swing. Cut the load; slow the eccentric.

How to program it

Treat the Cable Single Arm Extension as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Cable Single Arm Extension does not agree with you, Bar Pushdown trains Triceps with a different setup.

Related lifts

• Bar Pushdown Triceps
• Barbell JM Press Triceps
• Barbell Overhead Tricep Extension Triceps
• Barbell Skullcrusher Triceps
• Bench Dip Triceps
• Cable Cuffed Single Arm Tricep Extension Triceps

FAQ

What muscles does the Cable Single Arm Extension work?

The Cable Single Arm Extension works Triceps.

What equipment do I need for the Cable Single Arm Extension?

You need cable.

Is the Cable Single Arm Extension suitable for beginners?

Yes. The Cable Single Arm Extension is marked beginner in this catalog. Start lighter than you think and film one set from the side.