Single-Arm Overhead Tricep Extension

Strong, well-defined triceps are key to powerful arms and upper-body strength. The single-arm overhead tricep extension is a fantastic exercise for isolating and strengthening these muscles. 

By focusing on one arm at a time, you ensure balanced muscle development and avoid imbalances. This guide will walk you through proper techniques, expert tips, and the ideal duration for the best results.

How To Do

  1. Stand with your feet shoulder-width apart, holding a cable handle in one hand. Grip the cable with one hand and turn around so your back is facing the cable machine. Your hand should be at shoulder height with your arm tucked in.
  2. Now you should be directly in front of the cable pulley with your back facing it.
  3. Inhale and engage your core. Exhale and raise the handle overhead by extending your arm.
  4. With your arm extended, pause briefly at the top position.
  5. Use your free hand to stabilize the working arm, if needed.
  6. Inhale and slowly lower the handle behind your head by bending your elbow.
  7. Lower until you feel a stretch in your triceps.
  8. Perform the desired number of repetitions, then switch arms.

Tips From Expert

  • Always warm up your muscles before starting to avoid strains. Warming up increases blood flow, preparing muscles and reducing injury risk.
  • Avoid swinging your arm. Slow and controlled movements maximize muscle activation and prevent injuries.
  • Keep your back straight and core engaged throughout the exercise to protect your lower back.
  • Start with a manageable weight to ensure proper form. Gradually increase the weight as your strength improves.

Optimal Sets and Reps

The number of sets and reps you perform can vary depending on your training goals. Here are the recommended ranges for each style of training.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Single-Arm Overhead Tricep Extension

How to Put in Your Workout Split

The single-arm overhead tricep extension is a crucial exercise for developing strong, well-defined triceps. It’s perfect for enhancing arm strength and improving muscle symmetry. Incorporating this exercise into your workout routine can lead to balanced muscle development and greater overall upper-body strength.

  • Arm Isolation — The single-arm overhead tricep extension can be a key component of an arm-focused workout. Pair it with arm workouts like bicep curls, tricep dips, and hammer curls. This combination ensures balanced arm development and good muscle engagement.
  • Upper Body (Push Day) — This exercise fits well into an upper body push day split. Incorporate it after completing compound movements like bench presses, shoulder presses, and dips. It helps to further target and isolate the triceps after working on larger pressing muscles.
  • Full-Body Workout — For those following a full-body split, the single-arm overhead tricep extension can be included. Add it after major lifts like rows and presses to ensure your triceps receive focused attention, promoting balanced muscle development.

To find the right weight, use your one-repetition maximum or 1RM. This is the maximum amount of weight you can lift for one repetition with good form.

For strength and power, lift 80%–100% of your 1RM. For muscle growth (hypertrophy), choose 60%–80% of your 1RM. For endurance, use 40%–60% of your 1RM.

Rest periods are crucial for maximizing your workout. For strength and power, rest for 2–3 minutes between sets to allow full recovery. For muscle growth and endurance, aim for 60–90 seconds of rest to maintain muscle tension.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Lateral Heads

The triceps lateral head is on the outer part of the upper arm. During the single-arm overhead tricep extension, this muscle helps straighten your arm (elbow extension), which is crucial for pushing movements. 

At 90 degrees of elbow flexion, the tricep heads show a muscle activation rate of up to 80%. This would be around the halfway point of the tricep extension as you transition to the second phase.

It pairs well with lateral head tricep exercises, ensuring balanced muscular tricep development.

Triceps Medial Heads

The medial head is on the back of the upper arm, underneath the long head. This part of the triceps is crucial for overall arm stability and strength. Its key functions are to extend the elbow and stabilize the elbow joint.

As your arms extend overhead, the medial heads work alongside the lateral heads to extend the elbow. They also play a smaller role in maintaining the overhead elbow position.

Activities like pushing a shopping cart or using hand tools heavily rely on the medial head for endurance and strength. 

Triceps Long Heads

The long head runs along the back of the arm and is responsible for the bulk of the tricep’s mass. Since the long head originates from the shoulder blade, it contributes to shoulder stability and aids in arm movement. 

As your arm extends, the triceps long head extends the elbow and stabilizes the shoulder joint. This helps the triceps medial heads and long heads to function correctly.

This promotes muscle hypertrophy and enhances triceps size and strength. The long head is crucial for activities involving arm extension, such as swimming or performing overhead throws in sports.

Equipment

Single Grip Handle

Single Pulley Tower

This is a smaller cable machine option that takes up less space. It can be used with a wide range of attachments.

Single Grip Handle

This can be attached to a cable machine and used for a wide range of unilateral resistance exercises. Ensure you keep a firm grip.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Cable Reverse Grip Tricep Pushdown

Cable Tricep Pushdown

Overhead Cable Tricep Extension

Rope Tricep Extension

Cable Lying Triceps Extension

Kneeling Overhead Tricep Extension

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Ez Bar Lying Triceps Extension

Triceps Dip

Barbell Lying Triceps Extension

Dumbbell Skull Crusher

Diamond Push-Up

Overhead Triceps Stretch

Chair Tricep Dip

Close-Grip Push-Up

Crab Walk

Knee Diamond Push-Up

Who Should Do?

Fitness Enthusiasts

Fitness enthusiasts looking to enhance their upper arm strength and appearance will benefit from the single-arm overhead tricep extension. This exercise targets all three heads of the triceps, ensuring comprehensive development. 

It’s an excellent way to break through plateaus and introduce variety by offering a different resistance angle than traditional pushdowns. This variation helps engage the triceps uniquely, promoting muscle growth and overcoming stagnation. 

Additionally, it supports functional fitness by enhancing the strength needed for everyday activities like lifting heavy objects and pushing movements. This helps to improve functional movement and build foundation strength in fitness enthusiasts.

It’s also easy to incorporate into various routines, whether you’re focusing on strength, endurance, or general fitness. It has a small initial learning curve and is easy to progress.

Athletes

Strength training should form an important aspect of an athlete’s routine. When done correctly, strength training can help to improve specific aspects of performance that relate to the training.

Athletes, especially those involved in sports requiring strong and stable arms, will find this exercise highly beneficial. The single-arm overhead tricep extension enhances the strength and endurance of the triceps. This is crucial for activities such as swimming, tennis, and basketball. 

For swimmers, strong triceps contribute to powerful strokes, while in tennis, they help in delivering forceful serves and forehand shots. In basketball, strong triceps improve free throw accuracy by enhancing muscle activation and timing. 

Bodybuilders

Bodybuilders seeking to maximize muscle hypertrophy and achieve well-defined triceps will benefit greatly from the single-arm overhead tricep extension. This exercise involving overhead elbow extension effectively isolates the triceps, allowing for focused muscle growth. 

It is particularly useful for targeting the long head of the triceps. This contributes to the overall mass and shape of the upper arm. By emphasizing the tricep’s full range of motion, bodybuilders can achieve a more defined and symmetrical look. 

This exercise is excellent for supplementing other tricep workouts. By combining this with tricep pushdowns and close-grip bench presses, bodybuilders can achieve comprehensive tricep development and maximize muscle gains.

Who Should Not Do?

Individuals With Shoulder Injuries

People with shoulder injuries should avoid the single-arm overhead tricep extension. The exercise requires significant shoulder flexion, which can aggravate rotator cuff tears by stressing the shoulder joint. Lifting the arms overhead may increase inflammation and delay healing, especially for those with a reduced range of motion.

Safer alternatives like tricep kickbacks or close-grip bench presses are recommended. This is because they target the triceps without using a large degree of shoulder flexion. 

People With Elbow Issues

People with elbow issues, such as tendonitis or previous elbow injuries, should steer clear of this exercise. The single-arm overhead tricep extension requires large degrees of elbow flexion and extension, putting increased stress on the elbow joint. 

This can potentially worsen conditions like tennis elbow. The repetitive motion involved can aggravate tendon inflammation and increase pain, especially for those with a reduced range of motion.

Instead, it’s best to consult with your physical therapist to determine safer exercise alternatives that won’t exacerbate elbow issues. A qualified professional can provide personalized recommendations to support recovery and maintain tricep strength without causing further injury.

Beginners Without Proper Guidance

Beginners without proper guidance should be cautious with this exercise. Incorrect form can lead to muscle imbalances and joint strain, increasing the risk of injury. 

Additionally, the overhead position requires shoulder stability and core strength, both of which may not be fully developed in beginners. This can further contribute to improper form and potential injuries. 

Beginners should start with simpler tricep exercises like tricep pushdowns or resistance band tricep extensions, which are easier to perform. These exercises help develop a better mind-muscle connection before progressing to more advanced movements. 

Benefits Of The Exercise

Targeted Triceps Development

The single-arm overhead tricep extension effectively targets all three heads of the triceps. This focused approach promotes well-defined and stronger triceps in the overhead exercise position.

Building all heads of the triceps enhances both the size and aesthetic appeal of the arms. Isolating each arm ensures balanced muscle growth and improves the appearance of the upper arms.

The triceps have many roles, including enhancing strength performance and supporting functional movement patterns. Strong triceps contribute to better performance in strength exercises like bench presses and dips. They also play a vital role in functional movements, helping with activities that involve pushing, lifting, and extending the arms.

Muscle Symmetry

Performing the single-arm overhead tricep extension promotes muscle symmetry by working each arm independently. This isolation helps to correct any strength or size imbalances between the arms, leading to a more symmetrical physique. Unilateral movements like this one are shown to effectively improve strength and stability in the same specific movements.

Bodybuilders and fitness enthusiasts aiming for balanced muscle development will find this exercise particularly useful. Resistance training improves appearance but is also crucial for preventing injuries. Balanced muscle symmetry, of which the triceps are a part, is a factor in this.

Easy To Perform And Versatile

The single-arm overhead tricep extension is easy to perform and versatile, making it suitable for various fitness levels. 

Although it is easy to perform, beginners should still be cautious to maintain proper form. Once the technique is mastered, this exercise is an excellent tool for isolating and building the triceps. It contributes to improved muscle tone, strength, and overall arm definition. 

By isolating the triceps, this exercise increases the workout stimulus, which improves intensity. This improved intensity facilitates progressive overload, a key component for achieving muscle growth and strength gains. These factors make the single-arm overhead tricep extension a versatile and effective exercise for all fitness levels.

Frequently Asked Questions

Are one-arm overhead tricep extensions good?

Yes, they’re a great tricep exercise that effectively targets all three tricep heads, promoting muscle symmetry and strength. They should be added alongside normal tricep pushdowns to provide a well-rounded workout.

Do overhead tricep extensions work?

Yes, they effectively increase tricep size and strength, especially in the long head. This exercise also adds variety to your routine and contributes to balanced overall tricep development and improved upper arm strength.

What does a single-arm cable tricep extension work?

It targets the long, lateral, and medial heads of the triceps, enhancing muscle definition and strength.

Is single-arm overhead tricep extension better than double?

The single-arm overhead tricep extension is not necessarily better or worse. It allows you to isolate and focus on one arm, correcting imbalances and improving symmetry. Both should be performed as part of a well-organized tricep workout.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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