Single Arm Overhead Tricep Extension (No Attachment)

How to do it

1. Set a single pulley at its lowest position and remove any attachment.
2. Stand facing away from the machine and grip the bare cable above the stopper ball with your working hand.
3. Raise the arm so the upper arm points up beside your head and the hand sits behind your neck.
4. Straighten the elbow until the arm is fully extended overhead.
5. Lower the hand slowly back behind your neck, keeping the upper arm still.

Tips

• Hold the cable firmly above the ball so it cannot slide.
• Let the hand rotate naturally as the arm straightens.

Common mistakes

• Letting the upper arm tilt forward as you extend.
• Arching the lower back to finish the rep.

Muscles worked by the Single Arm Overhead Tricep Extension (No Attachment)

• Triceps (long head) Primary44%
• Triceps (lateral head) Secondary21%
• Triceps (medial head) Secondary17%
• Obliques Minor4%
• Upper abs Stabilizer4%
• Rotator cuff Stabilizer4%
• Forearm flexors Stabilizer3%
• Upper traps Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

One arm at a time. Extending the elbow with the arm overhead puts the long head on stretch, which made it grow more than pushdowns in a direct comparison; lateral and medial heads still assist.

Single Arm Overhead Tricep Extension (No Attachment) alternatives

Same equipment

• Katana ExtensionCable

Different equipment

• Single Arm Cuff Tricep ExtensionOther equipment
• Single Arm Overhead ExtensionDumbbell

Easier

• Band Overhead Tricep ExtensionResistance band
• Kettlebell Tricep ExtensionKettlebell

No equipment

• Bodyweight Skull CrusherBodyweight

Make it harder

• Katana ExtensionCable
• Single Arm Overhead EZ ExtensionEZ bar

Make it easier

• Single Arm Overhead ExtensionDumbbell
• Band Overhead Tricep ExtensionResistance band
• Kettlebell Tricep ExtensionKettlebell
• Overhead Dumbbell ExtensionDumbbell

Similar exercises

• Low Cable Overhead ExtensionCable
• Straight Bar Overhead Tricep ExtensionCable
• Seated Overhead Cable ExtensionCable

Frequently asked questions

What muscles does the Single Arm Overhead Tricep Extension (No Attachment) work?

Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.

Is the Single Arm Overhead Tricep Extension (No Attachment) good for beginners?

The Single Arm Overhead Tricep Extension (No Attachment) is rated intermediate. If you are new, learn the Single Arm Overhead Extension first and build up from there.

What is a good alternative to the Single Arm Overhead Tricep Extension (No Attachment)?

For example the Katana Extension, Single Arm Cuff Tricep Extension and Single Arm Overhead Extension. They train mostly the same muscles, some with different equipment.

How do you make the Single Arm Overhead Tricep Extension (No Attachment) harder?

Add weight or reps, or move on to the Katana Extension and Single Arm Overhead EZ Extension.

Sources

• Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250

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