Standing Low-Pulley One-Arm Triceps Extension
How to do the Standing Low-Pulley One-Arm Triceps Extension with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Cable
How to do the Standing Low-Pulley One-Arm Triceps Extension
- 1
Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.
- 2
Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- 3
Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.
- 4
Repeat for the recommended amount of repetitions.
- 5
Switch arms and repeat the exercise.
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Every Standing Low-Pulley One-Arm Triceps Extension set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More triceps exercises
Standing Low-Pulley One-Arm Triceps Extension: common questions
What muscles does the Standing Low-Pulley One-Arm Triceps Extension work?
The Standing Low-Pulley One-Arm Triceps Extension primarily works the Triceps. It also recruits the Chest and Shoulders as supporting muscles.
Is the Standing Low-Pulley One-Arm Triceps Extension suitable for beginners?
The Standing Low-Pulley One-Arm Triceps Extension is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Standing Low-Pulley One-Arm Triceps Extension?
To do the Standing Low-Pulley One-Arm Triceps Extension you'll need a cable machine.
Is the Standing Low-Pulley One-Arm Triceps Extension a compound or isolation exercise?
The Standing Low-Pulley One-Arm Triceps Extension is an isolation exercise, it targets the triceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Standing Low-Pulley One-Arm Triceps Extension with correct form?
Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position. Follow the full step-by-step above for the complete movement.
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