Cable One Arm Tricep Extension
- Primary musclesTriceps
- EquipmentCable
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Cable One Arm Tricep Extension".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsAttach a handle to a high pulley and take it in your right hand with an underhand grip, palm up. Stand facing the stack.
Pull the handle down until your upper arm and elbow are pinned to your side and your forearm is bent sharply.
Rest your other hand on your waist, or step one foot ahead of the other for balance. This is your start position.
Exhale, squeeze your triceps, and press the handle down until your arm is straight.
Hold the contraction for a second.
Let the handle rise slowly back to the start. Repeat for the planned reps, then switch arms.
Only your forearm should move. If your shoulder swings, lower the weight.
A rope or a straight bar attachment gives a similar effect.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.