Standing Low-Pulley One-Arm Triceps Extension
Muscles worked
Instructions
- 1Grab 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.
- 2Keeping 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.
- 3Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.
- 4Repeat for the recommended amount of repetitions.
- 5Switch arms and repeat the exercise.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Standing Low-Pulley One-Arm Triceps Extension
The standing low-pulley one-arm triceps extension is a cable variation of the overhead extension, performed one arm at a time with the free hand stabilizing the elbow. The pulley provides constant tension throughout the movement, unlike a dumbbell where resistance depends solely on gravity, giving a different and often more consistent feel on the triceps. This overhead position particularly stretches the long head of the triceps, the portion most engaged in this type of extension. It's an excellent exercise to complement horizontal pressing movements by targeting the triceps from a different angle.
check_circleBenefits
- check_circleConstant cable tension throughout the movement
- check_circleStrongly stretches the long head of the triceps
- check_circleGood isolation thanks to elbow stabilization
- check_circleNicely complements horizontal pressing movements
lightbulbExecution tips
- lightbulbUse your free hand to stabilize the working elbow
- lightbulbKeep the upper arm fixed and close to the head
- lightbulbLower the handle until you feel a good stretch
- lightbulbSqueeze the triceps hard at the end of the movement
warningCommon mistakes
- warningLetting the upper arm drift away from the head
- warningUsing body weight to cheat the movement
- warningLoading too heavy and losing full range of motion
- warningNeglecting stabilization with the free hand
helpFrequently asked questions
Why stabilize the elbow with the free hand?expand_more
It prevents the upper arm from moving during the extension, ensuring better triceps isolation.
What's the advantage over a dumbbell?expand_more
The pulley offers constant tension throughout the movement, unlike gravity alone.
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