Cable Standing One Arm Triceps Extension

tricepsupper armscable

Matutunan kung paano gawin ang Cable Standing One Arm Triceps Extension nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Triceps, na may secondary emphasis sa Shoulders.

Cable Standing One Arm Triceps Extension exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Standing One Arm Triceps Extension

Sundin ang mga hakbang na ito para maisagawa ang Cable Standing One Arm Triceps Extension nang may tamang form:

  1. 1Tumayo nang nakabukas ang mga paa sa lapad ng balikat, nakaharap sa cable machine.
  2. 2Hawakan ang cable handle gamit ang kanang kamay, nakaharap pababa ang palad, at iposisyon ang braso para ito ay buong-buong naka-extend at kahanay sa lupa.
  3. 3Panatilihing walang galaw ang siko at malapit sa katawan.
  4. 4Dahan-dahang yumuko ang siko, ibinababa ang cable handle patungo sa likod ng ulo.
  5. 5Sandaling huminto sa ibaba ng galaw, pagkatapos ay ibalik ang braso sa simula.
  6. 6Ulitin para sa nais na bilang ng paulit-ulit, pagkatapos ay lumipat at gawin ang ehersisyo gamit ang kaliwang braso.

Mga Muscles na Ginagamit sa Cable Standing One Arm Triceps Extension

Primary

triceps

Secondary

shoulders

Exercise Details

Equipment
cable
Body Part
upper arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Cable Standing One Arm Triceps Extension?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Standing One Arm Triceps Extension?

Ang Cable Standing One Arm Triceps Extension ay pangunahing nagta-target sa iyong Triceps. Ang mga secondary muscles na ginagamit ay kabilang ang Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper arms.

Anong equipment ang kailangan ko para sa Cable Standing One Arm Triceps Extension?

Ang Cable Standing One Arm Triceps Extension ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Standing One Arm Triceps Extension nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang nakabukas ang mga paa sa lapad ng balikat, nakaharap sa cable machine. Hawakan ang cable handle gamit ang kanang kamay, nakaharap pababa ang palad, at iposisyon ang braso para ito ay buong-buong naka-extend at kahanay sa lupa. Panatilihing walang galaw ang siko at malapit sa katawan. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable Standing One Arm Triceps Extension?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

What are the best sets and reps for the Cable Standing One Arm Triceps Extension?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Cable Standing One Arm Triceps Extension best for?

The Cable Standing One Arm Triceps Extension fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.

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