10 Best Cable One-arm Triceps Alternatives for Limited Equipment

Ranked Cable Standing One Arm Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Cable Standing One Arm Triceps Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Band Side Triceps Extension

   89% match

   • Triceps
   • Band
   • Beginner
   • Isolation

   A good swap when you have a band to work with, and it still works the triceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the band with both hands, palms facing down.
   2. Extend your arms straight out to the sides, keeping them parallel to the ground.
   3. Slowly bend your elbows and bring your hands towards your shoulders, keeping your upper arms still.
   4. Pause for a moment, then slowly extend your arms back out to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: extension, the same as the Cable Standing One Arm Triceps Extension
   • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: a band, not a cable
   • Body position: standing, the same as the Cable Standing One Arm Triceps Extension
2. 

   Progression

   2. Cable One Arm Tricep Extension

   96% match

   • Triceps
   • Cable
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the triceps.

   How to perform this exercise

   1. With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
   2. Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
   3. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
   4. Squeeze the triceps and hold for a second in this contracted position.
   5. Slowly return the handle to the starting position.
   6. Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: extension, the same as the Cable Standing One Arm Triceps Extension
   • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: a cable, the same as the Cable Standing One Arm Triceps Extension
   • Body position: standing, the same as the Cable Standing One Arm Triceps Extension
3. 

   Progression

   3. Standing Low-pulley One-arm Triceps Extension

   95% match

   • Triceps
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.
   2. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
   3. Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.
   4. Repeat for the recommended amount of repetitions.
   5. Switch arms and repeat the exercise.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: extension, the same as the Cable Standing One Arm Triceps Extension
   • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: a cable, the same as the Cable Standing One Arm Triceps Extension
   • Body position: standing, the same as the Cable Standing One Arm Triceps Extension
4. Play demonstration

   Progression

   4. Cable Alternate Triceps Extension

   88% match

   • Triceps
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand facing the cable machine with your feet shoulder-width apart.
   2. Hold the cable handle with your right hand and bring your arm up so that your upper arm is parallel to the ground and your elbow is bent at a 90-degree angle.
   3. Keep your upper arm stationary and extend your forearm backward, fully straightening your arm.
   4. Pause for a moment, then slowly return to the starting position.
   5. Repeat with your left arm.
   6. Continue alternating arms for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: extension, the same as the Cable Standing One Arm Triceps Extension
   • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: a cable, the same as the Cable Standing One Arm Triceps Extension
   • Body position: standing, the same as the Cable Standing One Arm Triceps Extension
5. 

   5. Low Cable Triceps Extension

   88% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

   The same equipment, taken with a rope handle.

   How to perform this exercise

   1. Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
   2. Grab the outside of the rope ends with your palms facing each other (neutral grip).
   3. Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso. Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.
   4. As you breathe out, extend your lower arms until they are straight and vertical. The upper arms and elbows remain stationary throughout the movement. Only the forearms should move. Contract the triceps hard for a second.
   5. As you breathe in slowly return to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: extension, the same as the Cable Standing One Arm Triceps Extension
   • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: a cable, the same as the Cable Standing One Arm Triceps Extension
6. 

   6. Triceps Pushdown

   88% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

   It uses the same equipment and still works the triceps.

   How to perform this exercise

   1. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
   2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
   3. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
   4. After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: a cable, the same as the Cable Standing One Arm Triceps Extension
   • Body position: standing, the same as the Cable Standing One Arm Triceps Extension
7. Play demonstration

   7. Cable Rope Incline Tricep Extension

   88% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a rope to a high pulley and adjust the incline bench to a comfortable angle.
   2. Stand facing away from the pulley with your feet shoulder-width apart.
   3. Grasp the rope with an overhand grip and extend your arms straight overhead.
   4. Keep your elbows close to your head and your upper arms stationary throughout the exercise.
   5. Lower the rope behind your head by bending your elbows until your forearms touch your biceps.
   6. Pause for a moment, then extend your arms back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: extension, the same as the Cable Standing One Arm Triceps Extension
   • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: a cable, the same as the Cable Standing One Arm Triceps Extension
   • Body position: standing, the same as the Cable Standing One Arm Triceps Extension
8. Play demonstration

   8. Cable Kickback

   87% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand facing a cable machine with your feet shoulder-width apart.
   2. Hold the cable handle with your right hand and step back to create tension in the cable.
   3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   4. Keep your upper arm close to your body and your elbow bent at a 90-degree angle.
   5. Extend your forearm backward, straightening your arm fully.
   6. Pause for a moment, then slowly return to the starting position.
   7. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: a cable, the same as the Cable Standing One Arm Triceps Extension
   • Body position: standing, the same as the Cable Standing One Arm Triceps Extension
9. Play demonstration

   9. Cable Concentration Extension (On Knee)

   86% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench or chair with your knees bent and feet flat on the ground.
   2. Hold the cable handle with your right hand and place your elbow on the inside of your right knee.
   3. Extend your arm fully, keeping your elbow stationary and close to your knee.
   4. Pause for a moment at the top, then slowly lower your arm back to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: extension, the same as the Cable Standing One Arm Triceps Extension
   • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
   • Equipment: a cable, the same as the Cable Standing One Arm Triceps Extension
   • Body position: kneeling, not standing
   • Balance: harder to stay steady on than the Cable Standing One Arm Triceps Extension
10. 

    10. One Arm Pronated Dumbbell Triceps Extension

    86% match

    • Triceps
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.
    2. Place your non lifting hand on your bicep for support.
    3. Slowly begin to lower the dumbbell down as you breathe in.
    4. Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
    5. Repeat until you have performed your set repetitions.
    6. Switch arms and repeat the movement.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Movement: extension, the same as the Cable Standing One Arm Triceps Extension
    • Primary muscle: triceps, the same as the Cable Standing One Arm Triceps Extension
    • Equipment: free weights, not a cable