Cable Standing One Arm Triceps Extension

The cable standing one arm triceps extension is an isolation exercise that targets the triceps using a cable machine. It is performed standing, one arm at a time, and requires controlled movement to effectively engage the triceps while minimizing shoulder involvement.

Quick Facts

How to Do Cable Standing One Arm Triceps Extension

Follow these step-by-step instructions to perform Cable Standing One Arm Triceps Extension with proper form and technique.

1. Stand with your feet shoulder-width apart, facing the cable machine.
2. Hold the cable handle with your right hand, palm facing down, and position your arm so that it is fully extended and parallel to the ground.
3. Keep your elbow stationary and close to your body.
4. Slowly bend your elbow, lowering the cable handle towards the back of your head.
5. Pause for a moment at the bottom of the movement, then extend your arm back to the starting position.
6. Repeat for the desired number of repetitions, then switch sides and perform the exercise with your left arm.

Muscles Worked

Understanding which muscles Cable Standing One Arm Triceps Extension targets helps you integrate it effectively into your training program.

Benefits of Cable Standing One Arm Triceps Extension

Incorporating Cable Standing One Arm Triceps Extension into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Cable Standing One Arm Triceps Extension directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Shoulders, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable Standing One Arm Triceps Extension build real-world strength that transfers to daily activities and athletic performance.
• Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.

Safety Tips and Precautions

Performing Cable Standing One Arm Triceps Extension safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Standing One Arm Triceps Extension, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Standing One Arm Triceps Extension, track these metrics during your workouts: