tricepscable
cable standing one-arm triceps extension (neutral grip)
cable standing one-arm triceps extension (neutral grip) is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Set the pulley high and attach a single handle or rope-style attachment, then stand facing the machine with a slight forward hinge.
Step 2. Plant your feet about hip-width apart and brace the hand that is not working against the upright or frame for support.
Step 3. Start with the working elbow bent and tucked close to your ribs, wrist straight, and shoulder relaxed.
Step 4. Exhale and press the handle down by straightening only the elbow.
Step 5. Keep the upper arm still as the forearm travels in a smooth arc toward your thigh.
Step 6. Finish with the arm almost fully straight and the triceps squeezed hard without snapping the elbow back.
Step 7. Pause briefly at the bottom while keeping the shoulder down and the torso quiet.
Step 8. Inhale as you let the handle rise under control until the triceps are loaded again, then repeat for the planned reps.
Step 9. Step away and reset the stack before switching sides.
Muscles & body parts
Primary muscles
triceps
Secondary muscles
forearms
Primary body parts
triceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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