What muscles does the Cable Standing One-Arm Triceps Extension work?

This exercise primarily targets the triceps, specifically the long head. It also engages the shoulders and core for stability, making it an effective isolation move that still requires overall body control.

What equipment do I need for the Cable Standing One-Arm Triceps Extension and are there alternatives?

You’ll need a cable machine with a high pulley and a single handle attachment. If a cable machine isn’t available, you can perform a similar motion using a resistance band anchored overhead.

Is the Cable Standing One-Arm Triceps Extension suitable for beginners?

Yes, beginners can perform this exercise using lighter weight to focus on proper form and control. It’s important to maintain a stable posture and avoid swinging the arm to ensure safe technique.

What are common mistakes to avoid in the Cable Standing One-Arm Triceps Extension?

Common mistakes include moving the upper arm during the extension, using too much weight, and leaning forward. Keep your elbow fixed close to your head and engage your core for correct posture.

How many sets and reps should I do for the Cable Standing One-Arm Triceps Extension?

For strength and muscle growth, aim for 3–4 sets of 8–12 repetitions per arm. For endurance, use lighter weight and perform 12–15 repetitions with controlled movement.

Are there variations of the Cable Standing One-Arm Triceps Extension?

You can perform the movement kneeling, seated, or with a rope attachment instead of a single handle. Changing your stance can help isolate the triceps differently or provide more stability.

What are the benefits of doing the Cable Standing One-Arm Triceps Extension?

This exercise isolates the triceps effectively, helping improve arm strength and definition. The one-arm variation also corrects muscle imbalances between arms, while the cable’s constant tension enhances muscle activation.

Cable Standing One-Arm Triceps Extension

Target Muscles

Primary:

Triceps

Secondary:

Shoulders

Equipment Required

Strength Machine

Exercise Type

Weight & Reps

How To Do

Stand facing a cable machine with a high pulley and hold the handle in one hand, elbow bent and close to your head. Keeping your upper arm still, extend your arm downward by straightening your elbow until your arm is fully extended, then slowly return to the starting position. Maintain a straight posture and engage your core throughout the movement.

Step-by-Step Instructions

Begin by standing upright with your feet shoulder-width apart, facing a cable machine. Attach a single handle to the high pulley of the cable machine.
Grasp the handle with one hand, keeping your palm facing downward. Step slightly away from the machine to create tension in the cable.
Position your working arm so that your elbow is bent at a 90-degree angle and close to your head. Keep your upper arm stationary throughout the movement.
Engage your core and maintain a straight posture. Slowly extend your arm downward by straightening your elbow, pushing the handle away from your body.
Continue extending until your arm is fully straightened, but do not lock your elbow.
Pause briefly at the bottom of the movement, feeling the contraction in your triceps.
Slowly return to the starting position by bending your elbow and bringing the handle back to the initial position.
Repeat for the desired number of repetitions, then switch to the other arm if needed.

Explore more triceps exercises or strength machine exercises in our exercise library.

Alternative Exercises

Cable One-Arm Tricep Pushdown

Triceps

Strength Machine

Cable Overhead Triceps Extension (Rope Attachment)

Triceps

Strength Machine

Dumbbell Standing Triceps Extension

Triceps

Dumbbell

Barbell Standing Overhead Triceps Extension

Triceps

Barbell

Frequently Asked Questions

What muscles does the Cable Standing One-Arm Triceps Extension work?: This exercise primarily targets the triceps, specifically the long head. It also engages the shoulders and core for stability, making it an effective isolation move that still requires overall body control.
What equipment do I need for the Cable Standing One-Arm Triceps Extension and are there alternatives?: You’ll need a cable machine with a high pulley and a single handle attachment. If a cable machine isn’t available, you can perform a similar motion using a resistance band anchored overhead.
Is the Cable Standing One-Arm Triceps Extension suitable for beginners?: Yes, beginners can perform this exercise using lighter weight to focus on proper form and control. It’s important to maintain a stable posture and avoid swinging the arm to ensure safe technique.
What are common mistakes to avoid in the Cable Standing One-Arm Triceps Extension?: Common mistakes include moving the upper arm during the extension, using too much weight, and leaning forward. Keep your elbow fixed close to your head and engage your core for correct posture.
How many sets and reps should I do for the Cable Standing One-Arm Triceps Extension?: For strength and muscle growth, aim for 3–4 sets of 8–12 repetitions per arm. For endurance, use lighter weight and perform 12–15 repetitions with controlled movement.
Are there variations of the Cable Standing One-Arm Triceps Extension?: You can perform the movement kneeling, seated, or with a rope attachment instead of a single handle. Changing your stance can help isolate the triceps differently or provide more stability.
What are the benefits of doing the Cable Standing One-Arm Triceps Extension?: This exercise isolates the triceps effectively, helping improve arm strength and definition. The one-arm variation also corrects muscle imbalances between arms, while the cable’s constant tension enhances muscle activation.