TricepsIntermediate

Standing Low-Pulley One-Arm Triceps Extension

Strength movement using Cable.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary TricepsSupporting Chest, Shoulders

Movement instructions

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.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Check that the attachment, pin, and cable are secure before applying resistance.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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