Cable Standing One Arm Triceps Extension
Isolate and strengthen your triceps with the Cable Standing One Arm Triceps Extension.
Description
A single-joint exercise that targets the triceps and only requires a high pulley machine to perform.
How to Do Cable Standing One Arm Triceps Extension
- 1Setup
Attach a single handle to a high pulley cable machine. Stand facing the machine, holding the handle with an overhand grip, and step back slightly to create tension.
- 2Setup
Position your feet shoulder-width apart, with a slight bend in your knees. Tuck your elbow close to your side, ensuring your upper arm is perpendicular to the floor and your forearm is parallel to the floor.
- 3
Exhale as you extend your forearm downwards, straightening your arm completely. Focus on contracting your triceps and keeping your upper arm stationary, moving only at the elbow joint.
- 4
Inhale as you slowly return your forearm to the starting position, allowing your triceps to fully stretch. Maintain control of the weight throughout the eccentric phase.
- 5
Repeat for the desired number of repetitions on one arm, then switch the handle to your other hand and perform the same number of repetitions.
Tips
- Keep your elbow pinned firmly against your side throughout the entire movement to maximize triceps isolation and prevent shoulder involvement.
- Control both the lowering and extending phases of the movement; avoid using momentum to swing the weight, which diminishes muscle activation.
- Achieve a full lockout at the bottom of the extension to ensure peak contraction of the triceps brachii.
- Engage your core to maintain a stable torso and prevent any unwanted swaying or compensatory movements, especially when lifting heavier loads.
Common Mistakes
- ×Moving the upper arm forward or away from the body reduces triceps isolation; keep your upper arm stationary and your elbow tucked close to your torso.
- ×Using momentum to swing the weight compromises muscle engagement; reduce the weight and focus on a slow, controlled contraction and extension.
- ×Failing to fully extend the arm prevents a complete triceps contraction; ensure you achieve a full lockout at the bottom of the movement to maximize muscle activation.
Variations
Cable Standing High Cross Triceps Extension
Master the cable standing high cross triceps extension to sculpt and strengthen your triceps.
Cable Standing Crossover Overhead Tricep Extension
Strengthen your triceps with the Cable Standing Crossover Overhead Tricep Extension.
Cable Standing Single Arm Horizontal Triceps Extension
Sculpt strong triceps with the Cable Standing Single Arm Horizontal Triceps Extension.
Cable Lying Triceps Extension
Build strong, defined triceps with the Cable Lying Triceps Extension. This isolation exercise targets all three heads, promoting arm strength and
Related Exercises
Cable Standing Inner Curl
Perform the Cable Standing Inner Curl to effectively sculpt and strengthen your biceps.
Cable Pushdown
Target your triceps with the cable pushdown! This isolation exercise effectively builds upper arm strength and definition.
Cable Concentration Extension (on knee)
Sculpt and strengthen your triceps with the Cable Concentration Extension, a focused, kneeling exercise using a cable machine.
Cable Two Arm Tricep Kickback
Strengthen your triceps with the Cable Two Arm Tricep Kickback. This isolation exercise effectively targets all three heads of the triceps for sculpted
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Cable Standing One Arm Triceps Extension in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free