Cable Standing One Arm Triceps Extension exercise animation (Hombre)

Cable Standing One Arm Triceps Extension

Músculo objetivo
Triceps Brachii
Equipamiento
Cable
Parte del cuerpo
Upper Arms
Tipo
Strength

The cable standing one arm triceps extension is a single-arm isolation exercise that targets the triceps brachii on the back of your upper arm. Performed standing at a cable machine with a high pulley and single handle, it keeps constant tension on the triceps through the full range and lets you train each arm independently to even out strength and size.

Cómo hacer el Cable Standing One Arm Triceps Extension

  1. 1Set the cable pulley to the highest position and attach a single-handle grip.
  2. 2Stand facing the machine and grab the handle with one hand using an overhand or neutral grip, then step back slightly to take up the slack.
  3. 3Pin your upper arm against your side so your elbow stays fixed and tucked close to your torso.
  4. 4Brace your core and keep your shoulder down and stable as your starting position with the elbow bent.
  5. 5Extend your elbow and press the handle down until your arm is fully straight, squeezing the triceps at the bottom.
  6. 6Pause briefly in the locked-out position without letting your elbow drift forward.
  7. 7Let the handle rise back up under control until your forearm returns to the start, keeping tension on the triceps.
  8. 8Complete your reps on one arm, then switch hands and repeat for the other side.

Consejos de técnica

  • Keep your upper arm locked against your side throughout the set so the movement happens only at the elbow and isolates the triceps.
  • Move slowly on the way up, resisting the cable rather than letting it snap your forearm back.
  • Keep your shoulder pulled down and your wrist firm and neutral to avoid shifting the work away from the triceps.
  • Choose a weight light enough that you can fully straighten the arm and squeeze at the bottom without leaning into it.

Errores comunes

  • Letting the elbow drift forward or flare out, which turns the lift into a shoulder press and takes tension off the triceps.
  • Leaning your bodyweight into the handle to force the rep, which cheats the movement and reduces the work on the target muscle.
  • Using too much weight and only partially extending the arm, so the triceps never reach full contraction.
  • Letting the cable pull your forearm back quickly at the top, losing tension and the control that builds the muscle.

Preguntas frecuentes

What muscles does the cable standing one arm triceps extension work?

It isolates the triceps brachii, the muscle on the back of your upper arm that straightens the elbow. Working one arm at a time helps correct strength imbalances between sides.

Why train one arm at a time instead of both?

Single-arm work lets you focus on each triceps independently, fix side-to-side imbalances, and reach a fuller range of motion than a two-handed bar attachment sometimes allows.

How many sets and reps should I do?

As an isolation movement it responds well to higher reps. Try 3 sets of 10–15 reps per arm with a controlled tempo, picking a weight you can fully lock out each rep.

Where should I feel this exercise?

You should feel it in the triceps on the back of your upper arm, especially as you straighten the elbow and squeeze at the bottom. If you feel it mostly in your shoulder, lighten the load and keep your upper arm pinned to your side.

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