Standing Low-Pulley One-Arm Triceps Extension

What it is

You perform this exercise standing with a single-arm cable attachment to isolate your triceps brachii. This movement effectively strengthens the back of your upper arm. By keeping your upper arm stable, you ensure maximal engagement of your triceps.

Technique tips

• Keep your upper arm vertical and completely still.
• Use your free hand to stabilize your working elbow.
• Extend the handle fully upward for a complete contraction.
• Lower the weight behind your head with control.
• Breathe in as you lower the weight, breathe out as you push.
• Remember to complete repetitions equally on both arms.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.