Arms · Cable
Cable Single Arm Tricep Extension
How to do the cable single arm tricep extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Attach a single handle to a high pulley. Keep your elbow pinned to your side and extend your arm down until it's straight, then return under control without letting your shoulder roll forward.
- 1A hard tricep squeeze at the bottom, with constant tension on the back of the arm.
Common mistakes
- Letting your elbow drift forward, using your torso to swing, or turning it into a shoulder movement.
Muscles worked
The cable single arm tricep extension mainly works the triceps.
- TricepsPrimary
- ForearmsMinor
- Upper AbsMinor
Cable Single Arm Tricep Extension strength standards
See how your cable single arm tricep extension ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM45 lb
Silvere1RM85 lb
Golde1RM137.5 lb
Platinume1RM197.5 lb
Diamonde1RM232.5 lb
Champione1RM262.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the cable single arm tricep extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the kickback
- How to do the lying tricep extension
- How to do the dumbbell single arm tricep extension
Last reviewed April 2026.