Standing Low Pulley One Arm Triceps Extension

Grab one handle like it is a honey jar handle and keep your elbow glued to your side. This cable move lets you paw out a smooth arm-straighten, squeezing your triceps at the end. One arm at a time means your stronger side cannot steal the snacks, so both sides grow equally.

Instructions

1. Set a cable to the low pulley and attach a single handle.
2. Stand side-on or slightly angled to the stack, feet shoulder-width, and grasp the handle with one hand.
3. Bring your elbow close to your ribs and bend it so your forearm is in front of you, wrist neutral.
4. Brace your core and keep your shoulder down and back.
5. Extend your elbow to straighten your arm, pushing the handle down and slightly back until your triceps fully contract.
6. Pause briefly at lockout without letting the shoulder roll forward.
7. Return slowly to the start position, keeping the elbow fixed and tension on the cable.
8. Complete reps, then switch arms.

Benefits

• Isolates the triceps for targeted hypertrophy and strength
• Unilateral work helps correct left-right strength imbalances
• Cable resistance keeps continuous tension through the range of motion
• Low joint stress when performed with controlled form
• Improves lockout strength carryover for pressing movements

Key Points

• Keep the elbow pinned near your side; only the forearm should move.
• Maintain a neutral wrist and smooth tempo.
• Control the eccentric and avoid letting the weight stack slam.
• Keep ribs down and core braced to prevent lower-back arching.
• Stop if you feel sharp elbow pain; reduce load and range if needed.

Common Mistakes

• Letting the elbow drift forward or flare away from the torso
• Using body sway or torso rotation to move the weight
• Overarching the lower back and letting ribs flare
• Bending the wrist or turning it into a grip exercise
• Going too heavy and turning the movement into a shoulder/lat pushdown
• Cutting the range short and skipping the squeeze at full extension