Standing Low-Pulley One-Arm Triceps Extension

Triceps

Standing Low-Pulley One-Arm Triceps Extension

Standing Low-Pulley One-Arm Triceps Extension (Start)

Standing Low-Pulley One-Arm Triceps Extension (End)

LevelIntermediate EquipmentCable MechanicIsolation ForcePush

A one-arm cable movement that extends the elbow overhead or behind you against low-pulley resistance to isolate the triceps.

Strength

Primary musclesTriceps

Secondary musclesChest Shoulders

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 15–26 kcal (±25 %)

Muscle mass worked10 %

Effort during a set5.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Attach a single handle to a low pulley, face away from the stack, and grasp the handle with one hand.
2Raise that arm overhead with the elbow pointing up, staggering your feet for balance and bracing your core.
3Support your upper arm with your free hand if needed.

How to perform

1Keep your upper arm close to your head and still.
2Extend your elbow to straighten your arm up toward the ceiling.
3Squeeze the triceps at the top.
4Bend the elbow slowly to lower the handle behind your head until you feel a stretch.
5Finish your repetitions, then switch arms.