5 Alternatives to Standing Low-pulley One-arm Triceps Extension
If you can't do the standing low-pulley one-arm triceps extension, use close-grip pushdowns, single-arm dumbbell skull crushers, or bodyweight diamond push-ups to target the triceps. Cue: keep the elbow fixed and extend through the elbow joint to emphasize the lateral and long heads and maintain constant tension on the triceps.
Original Exercise: Standing Low-pulley One-arm Triceps Extension
How to Perform Standing Low-pulley One-arm Triceps Extension
- 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.
- 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.
- Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the exercise.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Isolation
Best Standing Low-pulley One-arm Triceps Extension Alternatives
1. Cable Standing One Arm Triceps Extension
95.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, facing the cable machine.
- Hold the cable handle with your right hand, palm facing down, and position your arm so that it is fully extended and parallel to the ground.
- Keep your elbow stationary and close to your body.
- Slowly bend your elbow, lowering the cable handle towards the back of your head.
- Pause for a moment at the bottom of the movement, then extend your arm back to the starting position.
2. Cable One Arm Tricep Extension
95.2% MatchHow to perform this exercise
- 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.
- 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.
- 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.
- Squeeze the triceps and hold for a second in this contracted position.
- Slowly return the handle to the starting position.
3. Cable Alternate Triceps Extension
93% MatchHow to perform this exercise
- Stand facing the cable machine with your feet shoulder-width apart.
- 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.
- Keep your upper arm stationary and extend your forearm backward, fully straightening your arm.
- Pause for a moment, then slowly return to the starting position.
- Repeat with your left arm.
4. Cable Kickback
86.2% MatchHow to perform this exercise
- Stand facing a cable machine with your feet shoulder-width apart.
- Hold the cable handle with your right hand and step back to create tension in the cable.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Keep your upper arm close to your body and your elbow bent at a 90-degree angle.
- Extend your forearm backward, straightening your arm fully.
5. Cable Concentration Extension (on Knee)
85.1% MatchHow to perform this exercise
- Sit on a bench or chair with your knees bent and feet flat on the ground.
- Hold the cable handle with your right hand and place your elbow on the inside of your right knee.
- Extend your arm fully, keeping your elbow stationary and close to your knee.
- Pause for a moment at the top, then slowly lower your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
6. Cable Lying Triceps Extension
85% MatchHow to perform this exercise
- Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. Tip: The easiest way to do this is to have someone hand you the bar as you lay down.
- With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This will be your starting position.
- Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in. Go down until the bar lightly touches your forehead. Breathe in as you perform this portion of the movement.
- Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
- Hold for a second at the contracted position and repeat for the recommended amount of repetitions.
7. Chain Handle Extension
84.7% MatchHow to perform this exercise
- You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up.
- Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
- Pause at the lockout, and reverse the motion to return to the starting position.
8. Cable Triceps Pushdown (v-bar) (with Arm Blaster)
84% MatchHow to perform this exercise
- Attach a v-bar attachment to the cable machine at the highest setting.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the v-bar with an overhand grip, palms facing down, and your hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Engage your triceps and exhale as you push the v-bar down until your arms are fully extended.
9. Band Side Triceps Extension
83.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the band with both hands, palms facing down.
- Extend your arms straight out to the sides, keeping them parallel to the ground.
- Slowly bend your elbows and bring your hands towards your shoulders, keeping your upper arms still.
- Pause for a moment, then slowly extend your arms back out to the starting position.
- Repeat for the desired number of repetitions.
10. Cable Rope Incline Tricep Extension
83.1% MatchHow to perform this exercise
- Attach a rope to a high pulley and adjust the incline bench to a comfortable angle.
- Stand facing away from the pulley with your feet shoulder-width apart.
- Grasp the rope with an overhand grip and extend your arms straight overhead.
- Keep your elbows close to your head and your upper arms stationary throughout the exercise.
- Lower the rope behind your head by bending your elbows until your forearms touch your biceps.
Why You Might Need a Standing Low-pulley One-arm Triceps Extension Alternative
You may need substitutes because you lack a cable station, experience shoulder pain with the cable line of pull, or prefer bilateral loading for heavier sets. Cables provide constant tension and a fixed horizontal line of pull; dumbbells and bodyweight change torque and require different stabilizer recruitment. For example, skull crushers increase long-head stretch when you lower the weight behind the head, while pushdowns bias the lateral head at full extension. Use cues such as “keep elbow pinned to your side” and “control the eccentric for 2–3 seconds” to preserve triceps activation and reduce compensatory shoulder involvement.
How to Choose the Right Substitute
Select an alternative based on equipment, pain history, and the triceps head you want to emphasize. If you want constant tension and precise loading, use a band or single-handle cable with the same elbow-focused cue: keep the upper arm stationary and extend only at the elbow. If you lack equipment, choose bodyweight options that let you keep elbows tight (diamond push-ups) to maximize triceps recruitment. For progressive overload pick exercises that permit incremental loading (dumbbell skull crushers, weighted dips). Prioritize full elbow extension and controlled eccentrics to target the triceps effectively.
Frequently Asked Questions
What muscles does Standing Low-pulley One-arm Triceps Extension work?
It primarily targets the triceps brachii — lateral, long and medial heads — as the prime elbow extensors. The exercise also recruits the anconeus and requires shoulder stabilization; cue: stabilize the scapula and extend only at the elbow to maximize triceps activation.
What is the best bodyweight alternative to Standing Low-pulley One-arm Triceps Extension?
Diamond push-ups are the best bodyweight substitute because they keep the hands narrow and force elbow-driven extension, biasing the triceps. Cue: place hands under your sternum, tuck elbows tight, lower with a 2–3 second eccentric, then fully extend to emphasize triceps activation.
Can I build muscle without doing Standing Low-pulley One-arm Triceps Extension?
Yes. You can build triceps size with other movements that allow progressive overload and full elbow extension, such as close-grip bench presses, weighted dips, and skull crushers. Focus on increasing load or volume and use slow eccentrics (3–4 seconds) to increase time under tension and muscle stimulus.
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