Exercise guide
Standing Low-Pulley One-Arm Triceps Extension
The Standing Low-Pulley One-Arm Triceps Extension places the cable behind the body and the working arm overhead. The triceps extend the elbow while the shoulder and chest stabilize the arm.
Training context
Keeping the One-Arm Cable Extension Controlled
The low pulley provides tension throughout the range, but turning away from the machine can make the setup awkward. Use both hands to move the handle into position when necessary.
The free hand may support the working upper arm lightly. Do not force the elbow into a perfectly vertical position when that is uncomfortable.
Technique overview
Keep the upper arm steady overhead
Stand facing away from the low pulley with the handle held overhead in one hand. Bend the elbow to lower the handle behind the head, then extend the arm using the triceps. Control the return and use both hands to lower the attachment safely after the set.
Treat this as an overview and use a range, pace, and setup you can control.