Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

One-Arm Seated Overhead Tricep Extension Instructions

  1. Set up for the exercise by placing a bench in front of the cable machine, attaching a single handle to the low pulley of a pulley cable machine, and selecting the weight you want to use on the stack.
  2. Sit facing away from the pulley, and grab the handle behind you with an overhand grip. This will lift the weight slightly from the stack.
  3. Your forearm should be parallel to the floor at this point and your elbow should be pointed at the ceiling.
  4. You should be grasping the attachment behind your head. You are now in the starting position.
  5. Moving only at your elbow joint slowly push the attachment straight up until your arm is fully extended.
  6. Pause, and then slowly bring the attachment back to the starting position. Repeat this movement for desired reps, before switching arms and repeating the steps above.

One-Arm Seated Overhead Tricep Extension Tips

  • Focus on moving the weight with your triceps, keeping control of the weight as you slowly lower the weight stack back to the starting position.
  • Keep your body as still as possible, moving only your forearms.
  • Keep your head up and look straight ahead throughout the movement.