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Cable One Arm High Pulley Overhead Tricep Extension

Cable One Arm High Pulley Overhead Tricep Extension

The Cable One Arm High Pulley Overhead Tricep Extension is an effective exercise that targets the triceps muscles, particularly the long head. This exercise is performed using a cable machine with a single handle attachment. By isolating the triceps, it helps to improve their strength, tone, and overall definition. To perform this exercise, you will begin by attaching the handle to the high pulley of the cable machine. Stand with your side facing the machine and grab the handle with an underhand grip. Position yourself a few feet away from the machine, keeping your feet shoulder-width apart for stability. From here, engage your core and maintain a straight posture throughout the movement. Slowly extend your arm overhead, keeping it close to your head as you straighten it fully. Avoid letting your elbow flare outward during the extension. Once your arm is fully extended, hold the position briefly before slowly returning to the starting position. It is important to use a weight that challenges you without compromising your form. Aim for 2-3 sets of 10-15 repetitions per arm, resting for 60-90 seconds between sets. This exercise can be included in your upper body or tricep-focused workouts, helping to strengthen and tone this specific muscle group. Remember to warm up properly before attempting this exercise and adjust the weight and technique according to your fitness level. Regularly incorporating the Cable One Arm High Pulley Overhead Tricep Extension into your workout routine can contribute to the development of strong and well-defined triceps.


  • Start by adjusting the cable machine so that the pulley is positioned at the highest point above your head.
  • Stand facing away from the machine with your feet shoulder-width apart and your knees slightly bent.
  • Grab the handle attached to the pulley with an overhand grip, palms facing forward.
  • Keep your back straight and core engaged throughout the exercise.
  • Extend your arm straight overhead, fully extending your elbow without locking it.
  • Slowly lower the handle back down behind your head, allowing your tricep to stretch.
  • Pause for a moment, then engage your triceps to bring the handle back to the starting position.
  • Repeat for the desired number of repetitions, then switch arms and repeat the exercise.

Tips & Tricks

  • Start with a weight that challenges you but allows you to maintain proper form throughout the exercise.
  • Engage your core and keep your body stable throughout the movement.
  • Focus on the tricep muscles throughout the exercise and avoid using momentum or swinging the weight.
  • Maintain a slow and controlled movement while extending your arm overhead.
  • Breathe out as you extend your arm and breathe in as you lower it back down.
  • Keep your elbow pointing forward and close to your head throughout the exercise to target the triceps effectively.
  • Avoid arching your lower back or shrugging your shoulders during the movement.
  • Take breaks as needed, but aim to complete the recommended number of repetitions and sets for optimal results.
  • Listen to your body and adjust the weight or range of motion if necessary to prevent strain or injury.
  • Include this exercise as part of a well-rounded tricep workout routine for overall arm strength and definition.

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