Cable One Arm Overhead Extensions

Introduction

The Cable One Arm Overhead Extension is a highly effective isolation exercise designed to target the triceps brachii, particularly the long head. Utilizing a cable machine, this movement allows for continuous tension throughout the entire range of motion, promoting optimal muscle engagement and hypertrophy. By performing the exercise unilaterally, it also helps to address any muscular imbalances between the arms, ensuring balanced development. Ideal for both beginners and advanced lifters, the Cable One Arm Overhead Extension can be seamlessly integrated into any triceps-focused workout routine to enhance arm strength and definition.

Execution

How to Perform Cable One Arm Overhead Extensions

Setup

1. Attach a single handle to a low pulley on a cable machine.
2. Stand with your back to the machine and grasp the handle with one hand, palm facing inward.
3. Step forward to create tension in the cable and position your feet shoulder-width apart for stability.
4. Raise your arm overhead, keeping your elbow close to your head. This is your starting position.

Execution

1. Inhale and brace your core to maintain stability.
2. Slowly lower the handle behind your head by bending your elbow, keeping your upper arm stationary.
3. Continue lowering until your forearm is parallel to the floor or you feel a stretch in your triceps.
4. Exhale and extend your arm back to the starting position by contracting your triceps.
5. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, carefully lower the handle back to the starting position.
2. Release the handle and step back to disengage from the cable machine.
3. Switch arms and repeat the exercise to ensure balanced development.