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Standing Low-Pulley One-Arm Triceps Extension

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Triceps, with support from Chest, Shoulders. It requires cable and is best suited to intermediate lifters.

Intermediate level · Equipment: Cable · Isolation · Push

Primary muscles: Triceps Secondary muscles: Chest, Shoulders

How to perform Standing Low-Pulley One-Arm Triceps Extension

  1. Step 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. Step 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. 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. Step 4. Repeat for the recommended amount of repetitions.
  5. Step 5. Switch arms and repeat the exercise.

Frequently asked questions

Which specific muscles does the standing low-pulley one-arm triceps extension target?

This isolation exercise specifically targets the triceps brachii. By using a low-pulley position, you place significant tension on the long head of the triceps as it is stretched behind the head.

What is the most important form cue for this exercise?

Keep your upper arm stationary and tucked close to your head throughout the movement. Only the forearm should move at the elbow joint to ensure the triceps are doing the work.

What are common mistakes to avoid during the movement?

Avoid arching your lower back or using momentum to swing the weight upward. Ensure your elbow does not flare out excessively, as this shifts tension away from the triceps and onto the shoulder joint.

How should a beginner progress with this movement?

Beginners should start with a light weight to master the overhead range of motion and stability. If the overhead position is uncomfortable, a standard cable pushdown is a suitable alternative to build baseline strength.

How should I program this exercise for muscle growth?

Perform 3 to 4 sets of 10 to 15 repetitions toward the end of a workout. High-volume accessory work is effective for this isolation movement because it allows for a deep pump without excessive joint strain.

Sample sets & reps for Standing Low-Pulley One-Arm Triceps Extension

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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