Cable One Arm Tricep Side Extension
The Cable One Arm Tricep Side Extension is a unilateral isolation exercise performed on a cable machine that targets the outer portion of the upper arm. By extending the forearm across the body to the side, it isolates the lateral head of the triceps while correcting strength imbalances between arms.
Because this is a unilateral isolation movement, the AI analyzes performance differences between your left and right arms to detect strength asymmetries and auto-adjust load to correct them. Additionally, by integrating your recovery data and daily readiness scores, the system ensures you perform this high-tension accessory lift at the optimal volume to stimulate the triceps without overtaxing the elbow joints or compromising recovery.
Form Cues
- Pin your elbow firmly against your ribcage
- Start with your forearm across your stomach
- Extend your arm fully out to the side
- Squeeze the tricep hard at the point of full extension
- Control the weight slowly as you return to the start
- Don't let your elbow drift away from your side
- Don't rotate your torso to help move the weight
- Don't use momentum or swing the handle
- Don't hunch your shoulder up toward your ear
Common Mistakes
- Moving the upper arm during the rep
- Twisting the body to generate force
- Cutting the range of motion short
- Using a weight that causes form breakdown
- Flaring the elbow out
Muscles Worked
This exercise places primary emphasis on the lateral head of the triceps brachii, which is responsible for the 'horseshoe' look of the arm. It also engages the medial head and forearm muscles for stability, offering a distinct angle of contraction compared to standard overhead or downward pressing movements.
Primary
Secondary
Get Personalized Coaching for Cable One Arm Tricep Side Extension
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.