Standing Low-Pulley One-Arm Triceps Extension

Triceps · Cable

How to do it

Take a low-pulley handle in one hand and face **away** from the machine, the cable running over your shoulder and your elbow pointing at the ceiling. Extend the forearm up and forward to full lockout, squeeze for a second and return slowly until you feel the stretch behind your head. Pulling from below and behind, the long head works under tension from the start. The classic mistake is letting the elbow flare or drop: it points up and stays there.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Chest, Shoulders

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