---
id: cable_one_arm_tricep_extension
name: Cable One Arm Tricep Extension
status: complete
category: exercise
pattern: [isolation]
equipment: [cable]

difficulty:
  technical_complexity: 1
  strength_prerequisite: 1
  mobility_prerequisite: 1

muscles:
  - id: triceps_lateral
    role: primary
  - id: triceps_long
    role: primary
  - id: triceps_medial
    role: secondary

# No peer-reviewed EMG data found specifically for the single-arm cable pushdown variation.
# Mechanically similar to bilateral triceps_pushdown but unilateral.
muscle_activation_studies: []

joint_rom_required:
  elbow_flexion_deg: 90
  shoulder_flexion_deg: 0
  source: "biomechanical inference from triceps_pushdown"

strength_curve:
  type: descending
  sticking_point: top_third
  peak_force_position: top
  notes: "Same descending cable profile as bilateral pushdown — hardest at the start (elbows most flexed)"
  source: "biomechanical inference"

injury_risk:
  joint_stress:
    elbow: low
    wrist: low
  common_injuries:
    - structure: lateral_epicondyle
      mechanism: repetitive_valgus_stress
      risk_factors: [grip_too_tight, heavy_load]
  contraindications:
    - acute_lateral_epicondylitis

variations: []
progressions: []
alternatives: [triceps_pushdown, cable_rope_overhead_triceps_extension]

sources: []
---

# Cable One Arm Tricep Extension

The cable one arm tricep extension is the unilateral version of the triceps pushdown, using a single-handle attachment on a high cable pulley. Performed one arm at a time, it allows the identical elbow extension pattern as the bilateral pushdown while enabling direct observation and correction of left-right strength differences. The unilateral format also increases the core stabilization demand to resist the asymmetric cable pull.

## Execution

1. Attach a single handle to a high cable pulley; grasp with one hand using an overhand or underhand grip
2. Stand directly in front of the stack with the upper arm close to the torso, elbow at approximately 90°
3. Push the handle downward by extending the elbow until the arm is fully extended
4. Hold the contracted position briefly, then return under control
5. Complete all reps for one arm before switching

## Grip Variations

| Grip | Effect |
|------|--------|
| Overhand (pronated) | Standard; slightly more lateral head emphasis |
| Underhand (supinated) | Shifts load toward medial head and long head |
| Neutral | Intermediate |

The underhand single-arm pushdown is sometimes preferred for trainees with elbow discomfort from the pronated position.

## When to Use

The single-arm cable extension is most useful as:
- **Asymmetry correction**: When left-right strength differences are identified in bilateral pushdowns
- **Volume accumulation**: Light unilateral work accumulates with minimal systemic fatigue at session end
- **Technical precision**: Single-arm allows better focus on elbow tracking and wrist position

For primary triceps development, the bilateral pushdown or overhead variation provides greater absolute load and is time-efficient.

> For system-specific training applications, see each system's lens entry.