Instructions

1

Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, and torso upright. Position yourself at an appropriate distance from the machine so the cable attachment is at or slightly above head height.

2

Grip the rope or bar attachment with both hands using a neutral or slightly pronated grip. Ensure proper posture with shoulders back and core engaged before initiating movement.

3

Pull the attachment down toward your torso in a controlled manner by driving elbows down and back, allowing the shoulder joint to extend and retract the scapula. The movement should be smooth and deliberate, resisting the upward pull of the cable.

4

Return to the starting position by allowing the cable to pull your arms back up with controlled resistance. Extend the arms fully at the top while maintaining slight elbow bend to protect the joint, then repeat for the desired number of repetitions.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESBiceps Brachii, Brachialis, Trapezius, Rhomboids

EQUIPMENTCable

DIFFICULTYBeginner

Overview

Focusing on the Cable Standing One Arm Triceps Extension allows you to target the Latissimus Dorsi with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Significantly enhances the structural integrity and power of the Latissimus Dorsi.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.
Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Biceps Brachii, Brachialis, Trapezius, Rhomboids to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Standing One Arm Triceps Extension
Cable Cable Standing One Arm Triceps Extension
Banded Cable Standing One Arm Triceps Extension

Beginner Tips

If you are new to the Cable Standing One Arm Triceps Extension, focus on mastering the movement pattern with zero weight before adding Cable.

Cable Standing One Arm Triceps Extension