Arms · Cable
Cable Standing One Arm Triceps Extension
How to do the cable standing one arm triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Set a high cable pulley and grip a single handle with one hand, palm down, elbow bent and tucked by your side. Keeping your upper arm still, push the handle down until your arm is fully straight, then return with control. Complete the set, then switch arms.
- 1Triceps driving the handle down to full lockout
- 2Upper arm staying pinned at your side
- 3A controlled stretch in the triceps as the handle rises
Common mistakes
- Letting your elbow flare out or drift forward
- Leaning your body weight into the handle to push
- Cutting the lockout short at the bottom
Muscles worked
The cable standing one arm triceps extension mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- Upper AbsMinor
Kovo programs the cable standing one arm triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.