Standing Low-Pulley One-Arm Triceps Extension

Standing Low-Pulley One-Arm Triceps Extension is a strength - unilateral cable elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
Exercise type: Strength - unilateral cable elbow extension

Exercise technique

Attachment
Attach a single handle to the low pulley.
Setup
Turn your back to the tower and bring the handle overhead using both hands to assist.
Stance
Take a balanced stance and brace your abdominals.
Support
Rest your free hand lightly on the working elbow to stabilize the upper arm.
Lower
Bend your elbow to bring your hand behind your head.
Extend
Keep your upper arm in place and raise the handle upward.
Exit
Lower the cable under control and switch sides safely.

Key technique points

Keep the cable away from your neck.
Do not force your elbow inward.
Maintain a comfortable wrist position.
Do not extend your lower back backward.
Do not swing your upper arm forward.
Exhale as you extend.

Common mistakes

Cable against the back of the neck

Do not press the pulling line against your neck.

Compressing the elbow with the hand

Do not use your supporting hand to apply pressure that strains the joint.

Pulling from the shoulder

Do not turn elbow extension into an upper-arm swing.

Arching the lower back

Do not support the overhead lever without abdominal control.

Releasing the load

Do not let your arm be pulled suddenly behind your head.

Unsafe setup

Do not start with a heavy load if you cannot bring the handle overhead under control.

Frequently asked questions