Cable Standing One Arm Triceps Extension
Isolate and strengthen your triceps with the Cable Standing One Arm Triceps Extension.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Cable Standing One Arm Triceps Extension
Cable Standing High Cross Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable Standing Crossover Overhead Tricep Extension
Upper Arms · Triceps Brachii · Cable
Cable Standing Single Arm Horizontal Triceps Extension
Upper Arms · Cable
Cable Lying Triceps Extension
Upper Arms · Triceps Brachii · Cable
Description
A single-joint exercise that targets the triceps and only requires a high pulley machine to perform.
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How to do Cable Standing One Arm Triceps Extension
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Cable Standing One Arm Triceps Extension work?
Cable Standing One Arm Triceps Extension primarily targets Triceps Brachii.
Is Cable Standing One Arm Triceps Extension good for beginners?
Cable Standing One Arm Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Standing One Arm Triceps Extension?
You need Cable to perform Cable Standing One Arm Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Standing One Arm Triceps Extension?
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.
What are common mistakes when doing Cable Standing One Arm Triceps Extension?
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.
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Free · iPhone only · Available on the App Store