How to Do Standing Low-Pulley One-Arm Triceps Extension
Start and end of one clean rep of Standing Low-Pulley One-Arm Triceps Extension.
Quick facts
| Primary muscle | Triceps |
|---|---|
| Secondary muscles | Chest, Shoulders |
| Equipment | Cable |
| Category | Strength |
How to perform Standing Low-Pulley One-Arm Triceps Extension
- 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.
- 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.
- Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the exercise.
Muscles worked
- Triceps (primary): straightens the elbow to lock out every press and pushdown.
- Chest (secondary): pushes the arms forward and across the body — your horizontal pressing power.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Fix the elbows in place and let only the forearms move, keeping the load on the triceps.
- Keep tension on the cable through the whole range — pause before the stack touches down instead of letting it crash.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Letting the elbows flare and drift forward so the shoulders quietly take over.
- Letting the stack yank the working muscle back at the end of each rep.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Standing Low-Pulley One-Arm Triceps Extension work?
Standing Low-Pulley One-Arm Triceps Extension mainly works the triceps, with the chest, shoulders helping as secondary movers.
What equipment do I need for Standing Low-Pulley One-Arm Triceps Extension?
Standing Low-Pulley One-Arm Triceps Extension needs a cable station with the right handle attachment.
How many sets and reps should I do for Standing Low-Pulley One-Arm Triceps Extension?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Train Standing Low-Pulley One-Arm Triceps Extension with a coach in your pocket
Gimmy is your AI gym buddy — it programs Standing Low-Pulley One-Arm Triceps Extension into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access