Cable Standing One Arm Triceps Extension

Cable Standing One Arm Triceps Extension

The Cable Standing One Arm Triceps Extension is a fantastic exercise for targeting and strengthening the triceps, which are the muscles on the back of your upper arms. This exercise specifically works the long head of the triceps, helping to build lean and defined arms. To perform this exercise, you will need access to a cable machine with a single grip attachment. Start by setting the cable at a height that is slightly above your head. Stand with your feet shoulder-width apart, maintaining good posture and engaging your core muscles throughout the movement. Grasp the handle with one hand and step away from the machine, creating tension on the cable. Place your opposite hand on your hip to help stabilize your body. Begin the movement by extending your arm fully, keeping it as close to your body as possible. This is your starting position. From here, slowly bend your elbow and lower the handle towards the side of your head, feeling a stretch in your triceps. Keep your upper arm as stationary as possible throughout the exercise. Pause momentarily when your forearm is parallel to the ground, and then contract your triceps to extend your arm back to the starting position. Remember to maintain control and perform the movement in a slow and controlled manner to maximize muscle engagement. It is also important to breathe continuously throughout the exercise. Aim for 10-15 repetitions on each arm, and consider incorporating this exercise into your upper body workout routine two to three times per week. As always, if you experience any pain or discomfort during this exercise, discontinue immediately and consult with a fitness professional or physician. Enjoy the burn and watch your triceps become stronger and more defined with consistent practice of the Cable Standing One Arm Triceps Extension!


  • Start by setting up a cable machine with a handle attachment at shoulder height.
  • Stand facing the cable machine with your feet shoulder-width apart.
  • Grasp the handle with an overhand grip and extend your arm straight out in front of you.
  • Keep your elbow close to your head and your upper arm stationary throughout the exercise.
  • Slowly bend your elbow and lower the handle towards the back of your head.
  • Pause for a moment and then extend your arm back to the starting position with control.
  • Repeat for the desired number of repetitions before switching sides.
  • Remember to maintain proper form throughout the exercise and engage your triceps muscles.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Start with a weight that challenges you, but allows you to complete the movement with correct form.
  • Engage your core muscles to stabilize your body and prevent unnecessary movement.
  • Keep your elbows close to your head throughout the exercise to target the triceps effectively.
  • Exhale as you extend your arm and inhale as you bring it back to the starting position.
  • Avoid using excessive momentum or swinging your arm to complete the movement.
  • Take a controlled and slow tempo to maximize muscle engagement and prevent injury.
  • Gradually increase the weight as you become stronger and more comfortable with the exercise.
  • Don't neglect the warm-up and cool-down phases to prepare your muscles and prevent post-workout soreness.
  • If you experience any pain or discomfort, consult with a fitness professional for guidance.


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