Overhead Cable Extension (Single Arm)

Unilateral long head targeting — isolates each arm for balanced development, maximum tricep stretch, and enhanced mind-muscle connection

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Vertical)
Primary Muscles	Triceps (Long Head Emphasis)
Secondary Muscles	Core, Shoulders
Equipment	Cable Machine, D-Handle
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Cable height: Set pulley to lowest position on cable stack
2. Handle attachment: Attach D-handle or stirrup to low pulley
3. Stance: Face away from machine, split stance (same-side foot forward)
4. Grip: Neutral grip (palm facing midline), thumb around handle
5. Starting position: Handle overhead, elbow bent behind head, upper arm beside ear

Equipment Setup

Equipment	Setting	Notes
Pulley height	Lowest position	Creates proper overhead angle
Handle type	D-handle or stirrup	Single attachment for unilateral work
Distance from machine	2-3 feet forward	Maintains tension throughout ROM

Setup Cue

"Upper arm should be locked beside your ear like you're answering a phone behind your head"

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🔄 Execution

The Movement

⏸️ Starting Position

What's happening: Elbow flexed, handle behind head

1. Face away from cable machine
2. Handle gripped in one hand behind head
3. Elbow bent approximately 90-110 degrees
4. Upper arm vertical beside ear (or slightly forward)
5. Free hand can rest on hip or touch working elbow as reminder
6. Core engaged to resist rotation
7. Feel deep stretch in tricep

Feel: Cable pulling arm backward, intense stretch in long head of tricep

⬆️ Extending Overhead

What's happening: Elbow extends, pressing handle overhead

1. Press handle overhead by straightening arm
2. Upper arm stays beside ear (doesn't drift)
3. Only the elbow joint moves — upper arm is stationary
4. Resist any rotation in your torso
5. Exhale during the press

Tempo: 1-2 seconds (controlled, powerful)

Feel: Intense tricep contraction, particularly long head

🔝 Full Extension

What's happening: Arm fully extended overhead, peak contraction

1. Arm completely straight overhead
2. Squeeze tricep hard for 1 second
3. Upper arm still beside ear, hasn't moved
4. Elbow fully locked but not hyperextended
5. Core braced to prevent torso rotation
6. No excessive lower back arch

Common error here: Letting elbow drift outward or arching lower back excessively

⬇️ Lowering

What's happening: Controlled return to starting position

1. Slowly lower handle back down behind head
2. Resist the cable tension — very important for unilateral work
3. Upper arm remains stationary beside ear
4. Return to deep elbow flexion (90-110°)
5. Maintain anti-rotation through core
6. Inhale during the descent

Tempo: 2-3 seconds (slower than the extension)

Feel: Deep, intense stretch returning to bottom

Key Cues

Primary Cues

• "Elbow stays glued by your ear" — prevents shoulder involvement
• "Resist the rotation" — core anti-rotation challenge
• "Only your forearm moves" — upper arm is locked in place

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-1	2s down, no pause, 1s up, 1s squeeze
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze
Mind-Muscle	4-2-2-2	4s down, 2s pause, 2s up, 2s squeeze

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii (Long Head)	Elbow extension from stretched overhead position	█████████░ 95%
Triceps Brachii (Lateral/Medial)	Assist in elbow extension	███████░░░ 70%

Stabilizers

Muscle	Role
Core & Obliques	Anti-rotation, prevent torso twist from unilateral load
Shoulders	Stabilize upper arm overhead position

Muscle Emphasis

Why single arm is superior for some goals:

• Identifies and fixes left/right strength imbalances
• Enhanced mind-muscle connection (one arm = more focus)
• Greater core anti-rotation demand
• Can address individual arm mobility limitations

To maximize long head activation: Deep stretch at bottom, upper arm stays vertical/behind vertical, full extension with squeeze

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbow drifting outward	Upper arm moves away from head	Reduces tricep tension, shoulder stress	Actively keep elbow pointing up, by ear
Torso rotation	Body twists toward working arm	Less core work, tricep loses tension	Brace core, resist rotation
Arching lower back	Excessive lumbar extension	Lower back strain	Core bracing, slight forward lean
Using too much weight	Can't control eccentric	Loses unilateral benefit, injury risk	Reduce weight, perfect form first
Rushing through reps	No time under tension	Missing hypertrophy stimulus	Slow tempo, especially eccentric
Uneven sets between arms	Doing more reps on strong arm	Doesn't fix imbalance	Match weaker arm's reps/weight

Most Common Error

Letting the cable pull your torso into rotation — unilateral work means the cable is pulling from one side. You must actively resist this rotation with your core. If you're twisting, the weight is too heavy or your core isn't engaged.

Self-Check Checklist

• Upper arm stays beside/behind ear throughout movement
• No torso rotation — stays square and stable
• Full ROM: deep stretch to full lockout
• Core braced to prevent arch and rotation
• Matching reps/weight for both arms

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🔀 Variations

By Grip

Neutral Grip

Variation	Change	Why
D-Handle (Neutral)	Palm facing midline	Most natural, joint-friendly

Pronated Grip

Variation	Change	Why
Overhand Grip	Palm facing forward	Different tricep emphasis, feels more challenging

Supinated Grip

Variation	Change	Why
Underhand Grip	Palm facing backward	Unusual feel, hard to maintain

By Position

Variation	Change	Why
Standing Split Stance	One foot forward	Most stable, best for heavier loads
Kneeling (One Knee)	Half-kneeling position	Removes lower body cheat, more core demand
Kneeling (Both Knees)	Both knees down	Maximum stability, pure arm work

Equipment Alternatives

Equipment	Exercise Name	Key Difference
Dumbbell	Single Arm Overhead Dumbbell Extension	Free weight, more stabilization
Rope (Both Arms)	Overhead Cable Extension (Rope)	Bilateral work
Cable (Lying)	Single Arm Lying Tricep Extension	Different angle, lying on bench

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	8-12 per arm	90s	Moderate	1-2
Hypertrophy	3-5	10-15 per arm	60-90s	Moderate	1-3
Endurance	2-3	15-20+ per arm	60s	Light-Moderate	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	End of upper day	After bilateral tricep work
Push/Pull/Legs	Middle-end of push day	After compounds and bilateral arm work
Full-body	After main pressing	Unilateral finisher
Arm day	Middle-end	After compound tricep work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets per arm
Intermediate	2-3x/week	3-4 sets per arm
Advanced	2-3x/week	4-5 sets per arm

Progression Scheme

Progressive Overload

Always match your weaker arm. If your left arm can only do 12 reps, stop your right arm at 12 even if you could do more. This is how you fix imbalances.

Weight progression will be slower than bilateral exercises — that's normal. Focus on form and feel.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Overhead Cable Extension (Rope)	Learning the overhead pattern bilaterally
Tricep Pushdown (Single Arm)	Building unilateral control with easier pattern
Resistance Band Overhead Extension	No cable machine

Progressions (Harder)

Exercise	When Ready	Link
Single Arm Overhead Dumbbell Extension	Want free weight challenge
Single Arm with Pause (2-3s at bottom)	Want more time under tension
Single Arm Skull Crusher	Different angle, lying variation

Alternatives (Same Goal, Different Movement)

Other Unilateral Tricep

Alternative	Equipment	Angle
Tricep Pushdown (Single Arm)	Cable	Vertical arm position
Cable Kickback	Cable	Hip-hinged
Single Arm Dumbbell Overhead	Dumbbell	Overhead

Other Overhead Options

Alternative	Equipment	Arms
Overhead Cable Extension (Rope)	Cable, rope	Both
Overhead Dumbbell Extension	Dumbbell	Both or single
Skull Crusher	Barbell/EZ-bar	Both

Home/Minimal Equipment

Alternative	Equipment
Resistance Band Overhead Extension (Single)	Resistance band
Single Arm Dumbbell Overhead Extension	Single dumbbell
Bodyweight Tricep Extension (Elevated Surface)	Bench or chair

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder mobility limitations	Can't safely get arm overhead	Use different tricep exercise
Elbow tendinitis	Aggravating tendon inflammation	Very light weight or avoid
Lower back issues	Tendency to overarch under unilateral load	Kneeling variation, core focus
Core instability	Difficulty resisting rotation	Lighter weight, bilateral version first

Stop Immediately If

• Sharp elbow pain (not muscle burn)
• Shoulder pain that's not muscular
• Torso uncontrollably rotating despite core bracing
• Lower back pain (not core muscle fatigue)
• Numbness or tingling in arm

Safe Training Tips

Tip	Why
Start with weaker arm	Prevents fatigue affecting assessment
Match weaker arm's reps	Fixes imbalances over time
Lighter than bilateral version	Unilateral is harder to control
Don't go to failure	Form breakdown = injury risk
Focus on eccentric	Where unilateral benefit is greatest

Form Over Weight

Single-arm overhead work is HARD. The weight you can use will be surprisingly light compared to bilateral. That's completely normal — embrace it and focus on perfect form and the mind-muscle connection.

Safe Failure

If you can't complete a rep:

1. Control the eccentric — slowly lower weight back to start position
2. Step forward to reduce cable tension
3. Never drop the weight suddenly — controlled descent always
4. Switch arms if one is failing — don't force extra reps

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	Full ROM (0-140°)	🟡 Moderate-High
Shoulder	Stabilization, overhead position	Overhead mobility	🟡 Moderate
Wrist	Neutral stability	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full overhead flexion	Can raise arm overhead without arching	Choose different exercise
Elbow	Full extension and flexion	Can fully straighten and bend arm	Should be adequate
Thoracic spine	Adequate extension	Can stand tall without rounding	May cause lower back compensation

Joint Health Note

Unilateral overhead work puts significant asymmetric stress on your shoulder and elbow. The loaded side must work much harder to stabilize. If you have any joint issues, this is a more advanced variation — master bilateral overhead work first.

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❓ Common Questions

Why single arm instead of both arms together?

Single arm offers several benefits:

1. Identifies imbalances — you can't hide a weaker arm
2. Better mind-muscle connection — focusing on one arm at a time
3. Core anti-rotation work — resisting the unilateral pull
4. Address individual mobility — can adjust position per arm
5. Fix strength differences — by matching weaker arm's reps

Which arm should I start with?

Always start with your weaker arm when fresh. This ensures you don't fatigue your weaker side by doing the strong side first. Then match those exact reps with your stronger arm.

How much less weight than the bilateral (rope) version?

Expect to use 30-40% less total weight than bilateral. If you do 50 lbs on the rope version (both arms), you might use 15-20 lbs per arm on single-arm. This is normal — unilateral work is much harder to control.

My torso keeps rotating. Is that bad?

Yes — if you can't resist the rotation with core bracing, the weight is too heavy. Reduce weight until you can maintain a stable, square torso throughout the set. Some slight rotation is normal, but it shouldn't be your body twisting to help the arm.

Should I use the same weight for both arms?

Yes — use the same weight and do the same reps for both arms. If your weaker arm can only do 12 reps, stop your stronger arm at 12 even if you could do more. This is how you fix imbalances over time.

Can I alternate arms (one rep left, one rep right)?

You can, but it's not ideal for this exercise. Better to complete all sets for one arm, rest briefly, then do the other arm. This allows better focus and ensures you're matching your weaker arm accurately.

My elbow keeps drifting to the side during the movement. How do I fix this?

This is the most common error. Try:

1. Lighter weight (you're using too much)
2. Touch your elbow with your free hand as a physical reminder
3. Film yourself from the side to see the drift
4. Slow down the tempo to maintain control

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📚 Sources

Biomechanics & Muscle Activation:

• Boehler, B., Porcari, J.P. (2011). Best Triceps Exercises Study — ACE Fitness — Tier B
• Landin, D., et al. (2015). Analysis of Tricep Exercises and Muscle Activation — Tier A
• ExRx.net Exercise Directory — Tier C

Programming:

• Schoenfeld, B. (2010). Science and Development of Muscle Hypertrophy — Tier A
• Renaissance Periodization Training Guides — Tier B
• Mike Israetel, Unilateral Training Guidelines — Tier B

Technique:

• Jeff Nippard Training Guides — Tier B
• Stronger by Science — Tier B
• NSCA Exercise Technique Manual — Tier A

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For Mo

When to recommend this exercise:

• User wants to develop the long head of triceps
• User has identified or wants to fix arm strength imbalances
• User wants enhanced mind-muscle connection
• User has cable machine access and shoulder mobility
• User has mastered bilateral overhead tricep work

Who should NOT do this exercise:

• Poor shoulder mobility (can't get arm overhead safely) → Suggest Tricep Pushdown (Single Arm)
• Acute elbow injury → Suggest rest
• No cable machine → Suggest single arm dumbbell overhead extension
• Beginner to unilateral work → Suggest Tricep Pushdown (Single Arm) first
• Core instability issues → Suggest bilateral Overhead Cable Extension (Rope) first
• Lower back issues → Suggest kneeling variation or different exercise

Key coaching cues to emphasize:

1. "Keep your elbow locked beside your ear"
2. "Resist the rotation — stay square"
3. "Start with your weaker arm"

Common issues to watch for in user feedback:

• "I can't feel my triceps" → Elbow is drifting, or too much weight
• "My torso keeps rotating" → Weight too heavy, core not engaged enough
• "My lower back hurts" → Excessive arching, need core bracing or kneeling version
• "My elbow hurts" → Weight too heavy, locking out too hard, or may need rest
• "One arm is way weaker" → Perfect! This exercise reveals that — match weaker arm
• "This feels way harder than the two-arm version" → Correct, this is normal

Programming guidance:

• Pair with: Bilateral overhead tricep work, lateral/medial head exercises
• Volume: 3-4 sets per arm, 10-15 reps
• Frequency: 2-3x per week
• Placement: After bilateral tricep work, middle or end of session

Progression signals:

• Ready to progress when: Both arms can complete all sets at top of rep range with perfect form, 1-2 RIR
• Add weight: 5 lbs per arm when ready (slow progression is normal)
• Regress if: Can't control eccentric, torso rotating excessively, elbow pain

Advantages over bilateral:

1. Imbalance correction — forces equal work from each arm
2. Mind-muscle connection — one arm = better focus
3. Individualized positioning — can adjust per arm
4. Core anti-rotation — bonus core training
5. Diagnostic tool — reveals which arm is weaker

When to use bilateral instead:

• Building base strength
• Want to use heavier total load
• Core is the limiting factor
• Time-efficient training needed

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Last updated: December 2024