Cable Standing One Arm Triceps Extension
Also known as: standing cable one arm triceps extension
The point of Cable Standing One Arm Triceps Extension is elbow strength that finishes presses; unbroken cable tension is how it gets there.
How to do Cable Standing One Arm Triceps Extension
- Stand with your feet shoulder-width apart, facing the cable machine.
- Hold the cable handle with your right hand, palm facing down, and position your arm so that it is fully extended and parallel to the ground.
- Keep your elbow stationary and close to your body.
- Slowly bend your elbow, lowering the cable handle towards the back of your head.
- Pause for a moment at the bottom of the movement, then extend your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch sides and perform the exercise with your left arm.
Cable Standing One Arm Triceps Extension Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Standing One Arm Triceps Extension Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Cutting the stretch short at the bottom of the rep
Let the elbow bend fully so the long head actually gets loaded.
Easier and Harder Than Cable Standing One Arm Triceps Extension
Swap Cable Standing One Arm Triceps Extension For
Cable Standing One Arm Triceps Extension — Frequently Asked Questions
How do you do the Cable Standing One Arm Triceps Extension?
Stand with your feet shoulder-width apart, facing the cable machine. Hold the cable handle with your right hand, palm facing down, and position your arm so that it is fully extended and parallel to the ground. Keep your elbow stationary and close to your body. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Standing One Arm Triceps Extension work?
The Cable Standing One Arm Triceps Extension primarily targets the triceps. It is classified as a arms exercise and is performed with a cable machine.
How many sets and reps of the Cable Standing One Arm Triceps Extension should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Standing One Arm Triceps Extension good for beginners?
Not usually. The Cable Standing One Arm Triceps Extension is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Standing One Arm Triceps Extension?
Try the Dumbbell Incline Hammer Press On Exercise Ball, Barbell One Arm Floor Press or the Smith Machine Incline Tricep Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Standing One Arm Triceps Extension the same as the standing cable one arm triceps extension?
Yes. The Cable Standing One Arm Triceps Extension is also commonly called the standing cable one arm triceps extension. Different gyms and training programs label it differently, but "standing cable one arm triceps extension" refer to this same movement.
