Cable Standing One Arm Triceps Extension

Setup

1. 01Set a single handle on a high cable pulley.
2. 02Grip the handle with an underhand or neutral grip.
3. 03Stand close with the elbow pinned to your side.
4. 04Bend the elbow past 90 degrees to start.

Execution

1. 01Press the handle down until the elbow locks out.
2. 02Squeeze the triceps hard at the bottom.
3. 03Let the forearm rise slowly back up.
4. 04Stop when the forearm passes 90 degrees.

Checkpoints

• -The elbow stays pinned beside the ribs every rep.
• -The wrist stays neutral, not bent back.
• -The shoulder stays down without shrugging.
• -Full lockout is reached on every rep.

Common mistakes

• -Letting the elbow drift forward to press with the shoulder.
• -Leaning into the cable for leverage.
• -Cutting the top range and shortening the stretch.
• -Jerking the handle down with body English.