The Single-Arm Overhead Cable Extension is a beginner-friendly cable strength exercise that targets the triceps. Here's how to do it right — and what to stop doing.
Primary musclesTriceps
Secondary muscles—
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Single-Arm Overhead Cable Extension
Attach a single handle to the low pulley of a cable stack and select your weight.
Take the handle in one hand and turn to face away from the machine.
Raise the working arm overhead so the upper arm sits beside your head.
Bend the elbow to let the handle travel down behind your head under control.
Extend the elbow to press the handle back overhead, stopping short of a hard lockout.
Complete the set, then swap hands and repeat on the other side.
02 The payoff
Why it earns its spot
Cable tension stays on the triceps through the whole range, including lockout.
The overhead position loads the long head of the triceps under stretch.
Training one arm at a time makes side-to-side differences visible.
03 Don't do this
Common mistakes
Letting the upper arm swing forward and back, which turns the lift into a shoulder movement.
Snapping into lockout, which unloads the triceps and irritates the elbow.
Standing too close to the stack, so the cable angle pulls the arm out of position.
Leaning far forward to shift the weight, which recruits the torso rather than the arm.
EGON Put it on record
Track it in EGON.
Log every set of the Single-Arm Overhead Cable Extension, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
