Standing Low-Pulley One-Arm Triceps Extension
The Standing Low-Pulley One-Arm Triceps Extension isolates the Triceps through a controlled range of motion. This intermediate-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Standing Low-Pulley One-Arm Triceps Extension work?
The Standing Low-Pulley One-Arm Triceps Extension primarily works the Triceps. Secondary muscles include the Chest, Shoulders, which assist during the movement.
Is the Standing Low-Pulley One-Arm Triceps Extension good for beginners?
The Standing Low-Pulley One-Arm Triceps Extension is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Standing Low-Pulley One-Arm Triceps Extension?
You need cable to perform the Standing Low-Pulley One-Arm Triceps Extension. Most commercial gyms will have this available.
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