Start free

Standing Low-Pulley One-Arm Triceps Extension

A intermediate strength exercise for the triceps, done with a cable.

Standing Low-Pulley One-Arm Triceps Extension: starting positionStanding Low-Pulley One-Arm Triceps Extension: finishing position
Main muscles
Triceps
Also works
Chest and Shoulders
Equipment
Cable
Level
Intermediate
Type
Isolation
Movement
Push

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Standing Low-Pulley One-Arm Triceps Extension

Questions

What muscles does the Standing Low-Pulley One-Arm Triceps Extension work?

Mainly the triceps, with the chest and shoulders helping.

Is the Standing Low-Pulley One-Arm Triceps Extension good for beginners?

It's rated intermediate. Beginners can build up to it with Cable Incline Triceps Extension first.

What can I do instead of the Standing Low-Pulley One-Arm Triceps Extension?

Good alternatives that train the triceps: Kneeling Cable Triceps Extension, Cable Incline Triceps Extension, Cable Lying Triceps Extension or Cable One Arm Tricep Extension.

How many sets and reps of the Standing Low-Pulley One-Arm Triceps Extension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).