Movement overview

The One-Arm Cable Standing Horizontal Triceps Extension is an isolation exercise targeting the triceps brachii muscle. It involves extending the arm horizontally using a cable machine, providing constant tension throughout the movement. This exercise helps in building strength and definition in the triceps, particularly focusing on the lateral head.

Step-by-step cues

1. Attach a single handle to a cable machine at shoulder height.
2. Stand sideways to the machine with your feet shoulder-width apart.
3. Grasp the handle with your working hand, palm facing down.
4. Position your upper arm parallel to the floor, elbow bent at 90 degrees.
5. Keep your non-working hand on your hip or by your side for balance.
6. Extend your arm fully by pushing the handle away from your body until your arm is straight.
7. Pause briefly at the end of the movement, ensuring full contraction of the triceps.
8. Slowly return to the starting position with control.
9. Complete the desired number of repetitions before switching arms.

Technical tips

• Maintain a stable stance to prevent swaying during the exercise.
• Focus on keeping your upper arm stationary and only moving your forearm.
• Control the movement both during extension and while returning to the start position.
• Avoid locking out your elbow forcefully at the end of the extension.
• Keep your core engaged throughout to maintain proper posture.
• Start with a lighter weight to master form before increasing resistance.
• Breathe out as you extend your arm and inhale as you return to start.