Arms / Beginner / Isolation (single joint)

Kneeling One-Arm Cable Triceps Extension

A kneeling single-arm pushdown from a high pulley with the upper arm braced on the thigh to isolate the triceps.

At a glance

Primary

Triceps

Equipment

Cable station

Movement pattern

Elbow extension

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time

How to do it

1. Attach a stirrup handle to a high pulley and kneel on one knee side-on to the machine.
2. Grip the handle with the hand on your front-leg side and brace that upper arm against your inner thigh.
3. Extend your elbow to push the handle down toward the floor.
4. Slowly return and switch sides after the set.

Tips

• Keep everything still except the working forearm.
• Fully extend at the bottom.

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