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Standing Low-Pulley One-Arm Triceps Extension

Standing Low-Pulley One-Arm Triceps Extension is an intermediate isolation cable exercise that mainly works your triceps, with help from your chest and shoulders.

💪 Triceps🏋️ Cable📈 Intermediate🔗 Isolation🎯 3 sets of 10-15 reps
Standing Low-Pulley One-Arm Triceps Extension: starting position
Starting position
Standing Low-Pulley One-Arm Triceps Extension: end position
End position

How to do the 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.

Muscles worked

Primary: TricepsSecondary: ChestSecondary: Shoulders

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Standing Low-Pulley One-Arm Triceps Extension alternatives

Exercises that train the same main muscle, including options with other equipment.

Triceps PushdownCable · BeginnerSkull CrusherBarbell · BeginnerTate PressDumbbell · IntermediateBody Tricep PressBodyweight · BeginnerMachine Triceps ExtensionMachine · BeginnerBand Skull CrusherBand · Beginner

FAQ

What muscles does the standing low-pulley one-arm triceps extension work?

It mainly works your triceps; your chest and shoulders assist.

How many sets and reps of standing low-pulley one-arm triceps extension should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the standing low-pulley one-arm triceps extension good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More triceps exercises →