Single arm tricep extension is a great exercise. It helps build stronger, more balanced arms. Most people focus on pushdowns and dips. But we often miss the power of single arm training. I didn’t realize how imbalanced my arms were.
This move isolates each arm. It helps fix imbalances. It builds strength. It’s simple. But it works. You’ll feel the stretch. Your triceps will grow stronger with each rep.
How to Do the Single Arm Tricep Extension
The single arm tricep extension targets your triceps. Here’s how to do it:
- Grab a dumbbell or use a cable machine. Hold it with one hand. Keep your elbow close to your body.
- Extend your arm slowly, either down or up. Focus on your triceps.
- Keep your elbow locked in place.
- Control the weight as you return to the starting position.
Variations of Single Arm Tricep Extension
If you want a change, try these variations. They’ll add some variety to your workout.
Cable Single Arm Tricep Extensions
The cable provides constant tension, making it feel smoother and more controlled. Use a rope or handle attachment and extend your arm down.
Overhead Single Arm Tricep Extensions
This version hits the long head of your triceps. Hold a dumbbell or cable, extend your arm overhead, and lower it slowly for a deep stretch.
Dumbbell Single Arm Tricep Extension
A classic version using a dumbbell. Keep your elbow in place and extend your arm straight down or up, focusing on controlled movement.
Alternative Exercises to Target Your Triceps
Looking for variety in your tricep workout? Here are some great alternatives. These moves work your triceps in different ways. They’ll add variety and help you build strength.
Tricep Dips
Use a bench or dip bars. Keep your elbows close. Lower your body until your arms are parallel to the floor.
Close-Grip Bench Press
Keep your hands close on the barbell. Push the weight up, focusing on your triceps.
EZ-Bar Skull Crusher
Lie on a bench and hold an EZ-bar with an overhand grip. Lower the bar toward your forehead, then extend your arms back to the starting position.
The single arm tricep extensions is simple but effective. It isolates each arm and builds strength. It helps improve symmetry. Stick with the basic version or try the variations. Your triceps will thank you.
I’m Riley Williams, an editor for Leadman Fitness where we engineer bespoke strength equipment tailored to unique training goals. My expertise lies in home gym solutions, mobility tools, and injury-prevention gear, shaped by 8 years as a strength coach and rehab specialist. I know how subtle design flaws—a knurling pattern that blisters hands or a bolt that loosens mid-session—can derail progress.
I bridge the gap between our production team and everyday athletes: surveying garage gym owners, analyzing wear patterns on returned gear, and pressure-testing prototypes with physical therapists. My content cuts through marketing hype, focusing on practical fixes—whether you’re retrofitting a basement gym or sourcing commercial equipment that survives 24/7 use. If it’s in our catalog, I’ve stress-tested it myself.