Standing Single-Arm Low-Pulley Triceps Extension
Trains the Long Head.
- Equipment
- A cable station
- Mechanic
- Isolation
- Force
- Push
- Level
- Intermediate
How to do it
- Attach a single handle to a low pulley and take it in one hand, then turn to face away from the machine.
- Bring the arm overhead with the upper arm beside the ear and the elbow bent, so the cable runs up behind the shoulder.
- Step forward into a split stance until the cable is taut with the elbow bent.
- Keeping the upper arm still and pointing up, straighten the arm until the elbow is locked overhead.
- Lower the forearm behind the head under control until the elbow is fully bent.
- Rest the free hand on the hip or support the working elbow, and finish the side before swapping.
Common mistakes
- Letting the elbow drift forward. The upper arm points straight up beside the ear; an elbow that moves forward turns the extension into a press.
- Arching the lower back. The cable pulls the arm back and the spine wants to follow; brace the stomach and keep the ribs down.
- Standing too close to the pulley. The cable has to be taut at the bottom; if it goes slack behind the head, step further away.
- Cutting the stretch. The forearm goes all the way down behind the head; that lengthened bottom position is why the movement is done overhead.
Muscles worked
Primary
- Long HeadTriceps