If you want to build sturdy, chiseled, and defined triceps, you can include unilateral exercises in your training program.
Unilateral exercises allow you to train your triceps using one arm at a time, focus more on the weaker side, and help correct strength and muscle imbalance.
I’ve shared the five best unilateral tricep exercises that allow you to train your triceps from multiple angles and help you build sturdy, defined, and sculpted triceps.
I personally use these exercises once or twice a month to target all three heads unilaterally and effectively.
Whether you’re a powerlifter who wants to push max during bench press, a bodybuilder who wants to display your triceps in a competition, or an athlete who requires decent arm strength, you can use them to hammer your triceps.
8 Best Unilateral Tricep Exercises to Sculpt Your Upper Arms
- Single Arm Tricep Extension
- One Arm Reverse Grip Tricep Pushdown
- Overhead Unilateral Triceps Extension
- One-arm Dumbbell Kickback
- Unilateral Dumbbell French Press
- One-arm Crossbody Tricep Extension
- Single-arm Hammer Grip Tricep Extension
- DB Single Arm Tate Press
1. Single Arm Tricep Extension
Equipment Required: Cable Pulley Machine
Exercise Difficulty Level: Beginner
How to Instructions: Set the cable at your shoulder level and stand beside it. Grab the end of a cable with a neutral grip. Bend your elbow and keep it aligned with your shoulder. Extend your elbow until your arm is entirely straight. Use your other hand to support your working arm. Once you complete all repetitions, switch your arm and repeat on the opposite side.
Additional Tips: Ensure your elbows don’t move up and down. Keep it fixed throughout the movement so you can isolate your triceps effectively.
2. One Arm Reverse Grip Tricep Pushdown
Equipment Required: Cable Pulley Machine
Exercise Difficulty Level: Beginner
How to Instructions: Set the cable at a higher point, insert the D-handle, and hold it with an underhand grip. Take a step back, slightly lean your torso forward, bend your arm, and keep it below your shoulder. Now, press the handle down until you feel the full contraction in your triceps. Return and repeat the for the desired times.
Additional Tips: Start with light weight and perform at least 12 to 20 reps per arm in each set.
3. Overhead Unilateral Tricep Extension
Equipment Required: Cable Pulley Machine/Dumbbell
Exercise Difficulty Level: Beginner
How to Instructions: Grab a dumbbell in your right hand and sit on the edge of a bench or stand upright. Bend your arm and hold the dumbbell behind your head with your elbow pointing out. Extend your elbow until your arm is fully straight. Pause for one second, then return to the start. Complete as many repetitions as possible, then switch your arm and repeat on the opposite side.
Additional Tips: Keep your elbow fixed throughout the movement and entirely extend your arm to feel the full contraction.
Alternate Option: One-arm Cable Overhead Triceps Extension
4. One-arm Dumbbell Kickback
Equipment Required: Dumbbell
Exercise Difficulty Level: Beginner to Intermediate
How to Instructions: Grab a dumbbell in your left hand with a neutral grip, lean forward, and place your left knee and the opposite hand on the bench for support. Slightly raise your shoulder, bend your arm at your side, and keep your elbow fixed. Now, kick your lower arm back until your arm is fully extended. That’s one rep. Perform as many reps as possible on each side.
Additional Tips: Ensure your upper arm is parallel to the ground and avoid letting your elbow move away from the body.
Alternate Option: Cable Pulley Triceps Kickback
5. Unilateral Dumbbell Skull Crusher
Equipment Required: Dumbbell
Exercise Difficulty Level: Beginner to Intermediate
How to Instructions: Holding a dumbbell in either of your hands with a hammer grip, lie on the bench with your face up. Bend your arm above your shoulder with your elbow pointing forward. Extend your arm until your tricep is fully engaged. That’s one rep. Complete all the required repetitions, then switch the side.
Additional Tips: Make sure your wrist is properly aligned with your elbow during the exercise.
6. Crossbody Tricep Extension
Equipment Required: Cable Pulley Machine
Exercise Difficulty Level: Beginner
How to Instructions: Adjust the cable at your head level and stand beside it. Firmly grab the cable’s end with a neutral grip and hold the machine with the opposite arm for stability. Bend your elbow so your lower arm is parallel to the ground. Extend your arm to contract the triceps brachii fully. Pause for a moment, then return to the start. Perform as many reps as possible on each side.
Additional Tips: Make sure to stand in a position where the cable comes from your shoulder to the opposite hip.
7. Single-arm Hammer Grip Tricep Press Down
Equipment Required: Cable Pulley Machine
Exercise Difficulty Level: Beginner
How to Instructions: Attach a handle to the cable machine head level and stand facing the machine. Grab the handle with one hand, slightly lean forward at your hips, and position your elbow at a 90-degree angle. Extend your arm, focusing on tricep contraction. Squeeze at the end of the movement for a couple of seconds, then return and repeat.
Additional Tips: Maintain a flat back and tight core throughout the movement and control the weight during both the extension and return.
8. DB Single Arm Tate Press
Equipment Required: Dumbbell
Exercise Difficulty Level: Beginner to Intermediate
How to Instructions: Lie on a bench with a dumbbell in your one hand. Position your arm with the dumbbell extended over your chest. Bend your elbow to lower the weight towards your shoulder while keeping it close to your body. After a brief pause, return your arm to the starting position.
Additional Tips: Use your opposite arm to control the unnecessary movement. Perform each rep in a slow and controlled manner, feeling the full contraction.
Use these single-arm tricep exercises to work more on your weaker side and improve strength imbalance and muscle symmetry.
Using one arm at a time also gives you freedom over the range of motion so that you can hit the long, medial, and short triceps’ heads from multiple angles.
