Master the Single-Arm Tricep Extension for Maximum Tricep Hypertrophy

When it comes to sculpting well-rounded, strong arms, focusing on tricep isolation exercises is key. One such exercise that offers incredible benefits is the Single-Arm Tricep Extension with a neutral shoulder position. This movement not only emphasizes the long head of the triceps but also helps correct strength imbalances and increases neuromuscular engagement.

Why the Single-Arm Tricep Extension?

The Single-Arm Tricep Extension is a game-changer for building symmetry and control in your upper arms. By isolating one arm at a time, you can focus on strict form and ensure each tricep receives the full benefit of the movement. Additionally, it’s excellent for improving coordination and stabilizing the core.

Exercise Setup: Mastering the Single-Arm Tricep Extension

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 • Start by using a cable machine with a single-handle attachment. Adjust the pulley to a low or mid-position.

 • Stand with your feet hip-width apart, facing the machine. Grip the handle with one hand, keeping your elbow stationary and close to your side throughout.

 • Align your elbow with the cable pulley to create a straight line of force.

 • Use a neutral grip (palm facing inward) while keeping the opposite arm at your side or using it to stabilize your core.

Execution of the Exercise

 1. Engage the Muscle First: Tighten your tricep to build pre-tension before moving the handle.

 2. Extend the Elbow: Fully extend your arm, squeezing your tricep at the top of the movement.

 3. Controlled Return: Slowly bring the handle back to the starting position, focusing on control.

 4. Repeat for Duration: Focus on form, and keep your elbow aligned with the pulley.

Tempo is Key for Tricep Hypertrophy

To maximize the benefits of this exercise, follow a specific tempo:

 • Concentric: 2 seconds

 • Hold at the top: 1 second

 • Eccentric: 3 seconds

Key Form Cues to Maximize Time Under Tension

 • Stationary Elbow: Keep your elbow locked in place throughout the movement to ensure maximum tricep activation.

 • Control the Weight: Especially during the eccentric phase, maintain control of the weight.

 • Breathe Consistently: Proper breathing helps you maintain focus and energy.

 • Maintain Form: When fatigue sets in, avoid breaking form. Hold the weight in a static position if necessary.

Try This Alternate Exercise