10 Best Cable One Arm Tricep Extension Alternatives for Limited Equipment

The Cable One Arm Tricep Extension is done standing with a cable machine. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the One Arm Dip and the Triceps Dip (Between Benches).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable One Arm Tricep Extension

Cable One Arm Tricep Extension
Primary muscle
Triceps
Equipment
Cable
Difficulty
Intermediate
Type
Isolation
How to perform Cable One Arm Tricep Extension
  1. With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
  2. Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
  3. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
  4. Squeeze the triceps and hold for a second in this contracted position.
  5. Slowly return the handle to the starting position.
  6. Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.
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Ranked Cable One Arm Tricep Extension Alternatives

10 substitutes, ranked by how closely each one matches the Cable One Arm Tricep Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    74% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: extension, the same as the Cable One Arm Tricep Extension
    • Primary muscle: triceps, the same as the Cable One Arm Tricep Extension
    • Equipment: bodyweight only, not a cable
    • Body position: kneeling, not standing
  2. One Arm DipPlay demonstration

    2. One Arm Dip

    57% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the Cable One Arm Tricep Extension
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable One Arm Tricep Extension
    • Balance: harder to stay steady on than the Cable One Arm Tricep Extension
  3. Triceps Dip (Between Benches)Play demonstration

    3. Triceps Dip (Between Benches)

    53% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable One Arm Tricep Extension
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable One Arm Tricep Extension
  4. Side Push-upPlay demonstration

    4. Side Push-up

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the Cable One Arm Tricep Extension
    • Equipment: bodyweight only, not a cable
  5. Body Tricep Press

    5. Body Tricep Press

    51% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable One Arm Tricep Extension
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  6. Triceps PressPlay demonstration

    6. Triceps Press

    50% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable One Arm Tricep Extension
    • Equipment: bodyweight only, not a cable
    • Body position: kneeling, not standing
  7. Incline Close-grip Push-upPlay demonstration

    7. Incline Close-grip Push-up

    46% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Cable One Arm Tricep Extension
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  8. Three Bench DipPlay demonstration

    8. Three Bench Dip

    46% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable One Arm Tricep Extension
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not standing
  9. Triceps DipPlay demonstration

    9. Triceps Dip

    45% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable One Arm Tricep Extension
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Cable One Arm Tricep Extension
  10. Triceps Dips FloorPlay demonstration

    10. Triceps Dips Floor

    45% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
    2. Slide your butt off the front of the chair with your legs extended in front of you.
    3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
    5. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Cable One Arm Tricep Extension
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Cable One Arm Tricep Extension

Why You Might Need a Cable One Arm Tricep Extension Alternative

You may need substitutes when a cable machine is unavailable, a local injury limits position or load, or you prefer bilateral lifts for heavier loading. Cables provide constant tension and a consistent line of pull; dumbbells and bands change torque and stability demands, which alters triceps recruitment. For example, overhead positions bias the long head, while elbow-flexed variations stress the lateral and medial heads. Cue: stabilize the upper arm and isolate the elbow joint on substitutes to preserve targeted triceps activation and avoid compensatory shoulder movement.

How to Choose the Right Cable One Arm Tricep Extension Substitute

Select a substitute based on available equipment, desired muscle emphasis, and stability capacity. If you need constant tension, use bands or angled dumbbell work; for heavier loading choose close-grip presses or skull crushers. Consider unilateral options to correct asymmetry and pick movements that preserve the elbow-only hinge pattern to isolate the triceps. Cue: maintain a fixed upper-arm position, minimize shoulder elevation, and focus on slow eccentrics to maximize mechanical tension and muscle fiber recruitment.

Cable One Arm Tricep Extension FAQ

What muscles does Cable One Arm Tricep Extension work?

It primarily targets the triceps brachii, long, lateral, and medial heads, via elbow extension. Cue: keep the upper arm stationary and extend at the elbow; changing the upper-arm angle shifts activation (overhead emphasizes the long head).

Can I build muscle without doing Cable One Arm Tricep Extension?

Yes, you can build triceps size and strength with varied loading schemes, progressive overload, and full-range movements. Cue: use controlled eccentrics, prioritize mechanical tension with substitutes like skull crushers or close-grip presses, and adjust volume to target hypertrophy across all triceps heads.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology