Standing Low-Pulley One-Arm Triceps Extension
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.
How to program the Standing Low-Pulley One-Arm Triceps Extension
Sets and reps
As an isolation movement, the Standing Low-Pulley One-Arm Triceps Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing Low-Pulley One-Arm Triceps Extension is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Standing Low-Pulley One-Arm Triceps Extension work?
The Standing Low-Pulley One-Arm Triceps Extension primarily targets the Triceps. It also recruits the Chest, Shoulders as supporting muscles.
What equipment do I need for the Standing Low-Pulley One-Arm Triceps Extension?
You need Cable. Difficulty level: Intermediate.
How many sets and reps of the Standing Low-Pulley One-Arm Triceps Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
