Standing Low-Pulley One-Arm Triceps Extension

A single-arm triceps isolation exercise using a low cable pulley, pressing the handle overhead to target the long head of the triceps through elbow extension.

Instructions

1. Grab a single handle attached to the low pulley machine with your left arm. Turn away from the machine, keeping the handle to the side of your body with your arm fully extended.
2. Use both hands to elevate the single handle directly above your head so that your left arm is fully extended and perpendicular to the floor, with the palm facing forward.
3. Place your right hand on your left elbow to help stabilize and support your upper arm, keeping it vertical. This is the starting position.
4. Keeping your left upper arm perpendicular to the floor and completely stationary, lower the cable handle in a semicircular motion behind your head.
5. Continue lowering until your left forearm nearly touches your left bicep, achieving a deep stretch in the triceps.
6. The upper arm should remain completely vertical and stationary—only the forearm moves.
7. Extend through your triceps and raise the handle back to the starting overhead position.
8. Repeat for all prescribed reps, then switch arms and repeat the exercise with your right arm.

Tips

• Keep your upper arm completely perpendicular to the floor—this is critical for proper triceps isolation.
• The constant cable tension provides stimulus throughout the entire range of motion, including the stretch position.
• The supporting hand on your elbow helps maintain strict form and prevents the upper arm from drifting.
• Move with a controlled tempo, emphasizing both the contraction and the stretch phases.
• This exercise effectively targets the long head of the triceps, which contributes to overall arm size.
• Avoid using momentum or jerking the weight; smooth, deliberate movement maximizes muscle engagement.