One Arm Low-Pulley Triceps Extension with Cable

🎯 Triceps🏋️ CableCompound

How to do the one arm low-pulley triceps extension with cable

  1. Attach a handle to a low cable pulley machine.
  2. Stand with your back to the weight stack, your feet shoulder width apart.
  3. With your left hand, reach behind you and grasp the handle.
  4. Place your right hand on your left elbow for support.
  5. Extend your left arm straight up towards the ceiling and then lower it to the starting position.
  6. Repeat and switch arms.

Muscles worked

The prime mover is the triceps brachii, which straightens the elbow, and through its long head helps pull the arm back at the shoulder.

Every exercise for:Triceps

How this movement works

Several joints move together, so effort spreads across a chain rather than concentrating in one place. Coordination is part of the difficulty: the movement is only as good as its weakest link, and improving it often means fixing a position somewhere other than the muscle you meant to train.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

A cable holds tension for the whole range, including the point where a free weight would go slack. Moving the pulley changes the angle the resistance arrives from without changing the movement.

Every exercise using:Cable

These train the triceps too, using equipment this one does not:

Related exercises

Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →

ⓘ Informational only — not a substitute for professional fitness or medical advice.