Single Arm High Cable Tricep Extension
The Single Arm High Cable Tricep Extension is a unilateral isolation exercise that targets the triceps, specifically the long head, by extending the arm overhead against cable resistance. This movement helps correct muscle imbalances and builds upper arm size through a deep stretch and full range of motion.
Because overhead movements require specific shoulder mobility, the app monitors your performance data to detect if joint limitations are hindering your progress or causing pain. By tracking RPE and set difficulty, the AI ensures you are isolating the tricep effectively without compensating with momentum, adjusting the weight to match your daily recovery status.
Form Cues
- Stagger your feet for a stable base
- Keep your working elbow pointed up and close to your ear
- Extend your arm fully until straight
- Control the weight slowly on the way back down
- Keep your upper arm completely still throughout the set
- Don't let your elbow flare out to the side
- Don't arch your lower back to move the weight
- Don't use momentum to swing the cable up
- Don't let your shoulder joint move forward and backward
Common Mistakes
- Flaring the elbow outward
- Moving the upper arm during reps
- Arching the lower back
- Using limited range of motion
- Using excessive weight
Muscles Worked
This exercise primarily targets the long head of the triceps brachii, which is placed under a deep stretch due to the overhead arm position. It also engages the lateral and medial heads to fully extend the elbow, ensuring comprehensive development of the back of the arm.
Primary
Secondary
Get Personalized Coaching for Single Arm High Cable Tricep Extension
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.