Instructions

1

Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, and core engaged. Position yourself at a comfortable distance from the machine allowing full range of motion.

2

Grasp the cable handle with a neutral or slightly pronated grip. Ensure your arm is fully extended overhead with a slight bend in the elbow. Maintain upright posture with shoulders depressed.

3

Slowly allow the cable to pull your arm upward and forward by resisting the tension. Let the arm extend nearly straight overhead while maintaining control. Keep your torso stable and avoid arching the lower back excessively.

4

Pull the cable handle downward and toward your body in a wide arc by engaging the latissimus dorsi. Draw your elbow down and back, bringing the handle to approximately chest level or lower. Squeeze the lat muscle at the bottom of the movement, then return to the starting position with controlled resistance.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESBiceps Brachii, Rhomboid Major, Lower Trapezius, Pectoralis Major

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.
Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.

Common Mistakes

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.
Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.

Pro Tips

Control the eccentric (lowering) phase of the Cable Standing One Arm Triceps Extension for 3-4 seconds to drastically increase time under tension.

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