One-arm tricep press

The one-arm tricep extension isolates and targets the triceps, strengthening your upper arms for more power and definition.

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Preparation

Hang the cable in the upper position. Fold the handle strap twice and pass it through the loop of the cable.

Starting Position

Stand firmly, lean your upper body slightly forward, and stand next to the horn. Grab the loop with one hand.

Execution

Keep the elbow close to the body and extend the arm downwards in a controlled manner.

Muscles Used

Triceps

What makes this exercise particularly effective?

One-arm tricep presses (e.g., with a handlebar and/or grip band) offer the advantage of training each side in isolation. Imbalances can be detected faster and specifically addressed.

Due to the unilateral load, your torso must work to keep the body stable. This trains not only the triceps but also overall stability and coordination.

Since you are only using one arm at a time, you can perform the exercise with clean technique and maximize the range of motion, especially in the stretching and flexibility phase. This creates strong stimuli for hypertrophy and muscle growth.

What effect does the exercise achieve?

Targeted triceps development, including the long head of the triceps, which is particularly engaged during overhead movements.
Improved joint health and shoulder stability, especially when the exercise is performed correctly (stable elbows, no swinging). The one-arm variation helps avoid unnecessary compensation by the shoulder or back.
Enhanced functional control and core activation, as the body must resist rotation during unilateral loading. This increases overall core stability.
Flexible adjustment options: Resistance, speed, grip variation, arm angle, etc., can be scaled according to training level.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Even though the exercise "One-arm Tricep Press" is not part of the classic Big 5, it can be a meaningful addition.

One-arm tricep presses support pressing movements (bench press, shoulder press), as the triceps are often the limiting factor in these movements.
They help identify and correct weaknesses or imbalances in triceps strength, improving performance in larger compound movements.
This exercise fits well into training plans such as MIKE5, where targeted accessory exercises complement the basic exercises, ensuring progress and helping overcome training plateaus.