10 Alternatives to Standing Low-pulley One-arm Triceps Extension

Ranked Standing Low-pulley One-arm Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Standing Low-pulley 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.

1. Best match

   

   1. Cable One Arm Tricep Extension

   95% match

   • Triceps
   • Cable
   • Intermediate
   • Isolation

   The same equipment, taken with a neutral grip.

   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 Standing Low-pulley One-arm Triceps Extension
   • Primary muscle: triceps, the same as the Standing Low-pulley One-arm Triceps Extension
   • Equipment: a cable, the same as the Standing Low-pulley One-arm Triceps Extension
   • Body position: standing, the same as the Standing Low-pulley One-arm Triceps Extension
2. Play demonstration

   2. Cable Standing One Arm Triceps Extension

   95% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the triceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, facing the cable machine.
   2. 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.
   3. Keep your elbow stationary and close to your body.
   4. Slowly bend your elbow, lowering the cable handle towards the back of your head.
   5. Pause for a moment at the bottom of the movement, then extend your arm back to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides and perform the exercise with your left arm.

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

   Why this matches

   • Movement: extension, the same as the Standing Low-pulley One-arm Triceps Extension
   • Primary muscle: triceps, the same as the Standing Low-pulley One-arm Triceps Extension
   • Equipment: a cable, the same as the Standing Low-pulley One-arm Triceps Extension
   • Body position: standing, the same as the Standing Low-pulley One-arm Triceps Extension
3. Play demonstration

   3. Cable Alternate Triceps Extension

   93% match

   • Triceps
   • Cable
   • Intermediate
   • Isolation

   It uses the same equipment and still works the triceps.

   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 Standing Low-pulley One-arm Triceps Extension
   • Primary muscle: triceps, the same as the Standing Low-pulley One-arm Triceps Extension
   • Equipment: a cable, the same as the Standing Low-pulley One-arm Triceps Extension
   • Body position: standing, the same as the Standing Low-pulley One-arm Triceps Extension
4. 

   4. Low Cable Triceps Extension

   93% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

   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 Standing Low-pulley One-arm Triceps Extension
   • Primary muscle: triceps, the same as the Standing Low-pulley One-arm Triceps Extension
   • Equipment: a cable, the same as the Standing Low-pulley One-arm Triceps Extension
5. Play demonstration

   5. Cable Rope Incline Tricep Extension

   91% 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 Standing Low-pulley One-arm Triceps Extension
   • Primary muscle: triceps, the same as the Standing Low-pulley One-arm Triceps Extension
   • Equipment: a cable, the same as the Standing Low-pulley One-arm Triceps Extension
   • Body position: standing, the same as the Standing Low-pulley One-arm Triceps Extension
6. 

   6. Triceps Pushdown - Rope Attachment

   89% match

   • Triceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
   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 rope with the palms facing each other. This is your starting position.
   3. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and 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 holding for a second, at the contracted position, bring the rope 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 Standing Low-pulley One-arm Triceps Extension
   • Equipment: a cable, the same as the Standing Low-pulley One-arm Triceps Extension
   • Body position: standing, the same as the Standing Low-pulley One-arm Triceps Extension
7. Play demonstration

   7. Cable Kickback

   86% 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 Standing Low-pulley One-arm Triceps Extension
   • Equipment: a cable, the same as the Standing Low-pulley One-arm Triceps Extension
   • Body position: standing, the same as the Standing Low-pulley One-arm Triceps Extension
8. Play demonstration

   8. Cable Concentration Extension (On Knee)

   85% 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 Standing Low-pulley One-arm Triceps Extension
   • Primary muscle: triceps, the same as the Standing Low-pulley One-arm Triceps Extension
   • Equipment: a cable, the same as the Standing Low-pulley One-arm Triceps Extension
   • Body position: kneeling, not standing
   • Balance: harder to stay steady on than the Standing Low-pulley One-arm Triceps Extension
9. 

   9. Cable Lying Triceps Extension

   85% match

   • Triceps
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. 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.
   2. 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.
   3. 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.
   4. Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
   5. Hold for a second at the contracted position and 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 Standing Low-pulley One-arm Triceps Extension
   • Primary muscle: triceps, the same as the Standing Low-pulley One-arm Triceps Extension
   • Equipment: a cable, the same as the Standing Low-pulley One-arm Triceps Extension
   • Body position: lying on your back, not standing
10. 

    10. Triceps Pushdown

    85% match

    • Triceps
    • Cable
    • Beginner
    • Isolation

    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 Standing Low-pulley One-arm Triceps Extension
    • Equipment: a cable, the same as the Standing Low-pulley One-arm Triceps Extension
    • Body position: standing, the same as the Standing Low-pulley One-arm Triceps Extension