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.

Muscles worked

Role	Muscles
Primary	triceps
Secondary	chest, shoulders
Equipment	cable machine
Difficulty	intermediate
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight Dips - Triceps Version Bodyweight Incline Push-Up Close-Grip Bodyweight Lying Dumbbell Tricep Extension Dumbbell Push-Ups - Close Triceps Position Bodyweight

Easier than the Standing Low-Pulley One-Arm Triceps Extension

Same movement pattern, lower entry difficulty — work up from here.

Standing One-Arm Dumbbell Triceps Extension beginner · Dumbbell Standing Bent-Over One-Arm Dumbbell Triceps Extension beginner · Dumbbell Standing Overhead Barbell Triceps Extension beginner · Barbell

Harder than the Standing Low-Pulley One-Arm Triceps Extension

Bench Press with Chains expert · Barbell

Superset the Standing Low-Pulley One-Arm Triceps Extension with

Opposing biceps work — alternate sets without extra rest.

Lying Cable Curl biceps Overhead Cable Curl biceps Standing One-Arm Cable Curl biceps High Cable Curls biceps

Common 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, with the chest and shoulders as secondary movers. Lying Dumbbell Tricep Extension, Standing One-Arm Dumbbell Triceps Extension, and Tate Press train the same muscle, across 9 equipment types.

What equipment do you need for the Standing Low-Pulley One-Arm Triceps Extension?

A Cable Machine. Without a cable machine, Bench Dips, Close-Grip Push-Up off of a Dumbbell, and Dips - Triceps Version train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Standing Low-Pulley One-Arm Triceps Extension suitable for beginners?

It is rated intermediate. Start with Standing One-Arm Dumbbell Triceps Extension, Standing Bent-Over One-Arm Dumbbell Triceps Extension, and Standing Overhead Barbell Triceps Extension and work up.

Where should the Standing Low-Pulley One-Arm Triceps Extension go in a workout?

Late — the Standing Low-Pulley One-Arm Triceps Extension is isolation work, so it follows your compounds. Supersetting it with Lying Cable Curl and Overhead Cable Curl cuts session time without extra rest.

Similar exercises

Lying Dumbbell Tricep Extension Dumbbell Standing One-Arm Dumbbell Triceps Extension Dumbbell Tate Press Dumbbell Standing Bent-Over One-Arm Dumbbell Triceps Extension Dumbbell Standing Overhead Barbell Triceps Extension Barbell Bench Dips Bodyweight