Standing Low Pulley One Arm Triceps Extension

What is Standing Low-Pulley One-Arm Triceps Extension? Standing low-pulley one-arm triceps extension is a unilateral exercise that targets the triceps muscle. It involves extending the elbow against resistance provided by a low-pulley cable machine to strengthen and tone the triceps.

Tutorial

  1. Attach a single-grip handle to a low-pulley cable machine.
  2. Stand facing away from the machine, with your feet shoulder-width apart for stability.
  3. Grasp the handle with one hand and bring it overhead, keeping your upper arm close to your head.
  4. Your elbow should be bent at a 90-degree angle, pointing towards the ceiling.
  5. Slowly extend your arm at the elbow, straightening it completely.
  6. Hold for a brief moment at the top of the movement, then return to the starting position in a controlled manner.
  7. Repeat for the desired number of repetitions before switching to the other arm.

Common Mistakes

  • Using momentum to swing the weight up, instead of relying on the triceps to perform the movement.

  • Allowing the elbow to flare out to the side, which reduces triceps activation and can strain the shoulder. - Not fully extending the elbow at the top of the movement, limiting the effectiveness of the exercise.

  • Using excessive weight, which can lead to poor form and potential injury.

Tips for Better Results

  • Keep your core engaged throughout the exercise to maintain stability and prevent excessive swaying.

  • Focus on squeezing the triceps at the top of the movement to maximize muscle engagement. - Control the weight throughout the entire range of motion for optimal muscle stimulation.

  • Gradually increase the weight used as you get stronger to continue challenging your triceps.

Muscles Worked Standing low-pulley one-arm triceps extension primarily targets the triceps brachii muscle, specifically the long head of the triceps. Additionally, the exercise engages the lateral and medial heads of the triceps to a lesser extent. By performing this exercise, you can improve the strength, endurance, and aesthetics of your triceps.

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