Low Cable Single Arm Extensions

Exercise Tips

  • Keep your back straight
  • Keep your elbows tucked close to your head to maximize triceps usage

Low Cable Single Arm Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Cable Pulley Machine, Hand Attachment

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Cable Pulley Machine, Hand Attachment

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Stand with your feet shoulder width apart in front of a cable pulley machine. Grab the hand attachment with an underhand grip and turn around so you are facing away from the machine. Hold the handle behind your head, elbow bent and pointing to the ceiling. Place your other hand on your chest.

  1. 1 Slowly pull the weight upwards, extending your arm until it is nearly straight, keeping a slight bend in your elbow.
  2. 2 Slowly lower your arm back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat motions.

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