Cable Alternate Triceps Extension
Target your triceps with the Cable Alternate Triceps Extension. This isolation exercise allows for a focused, intense contraction on each arm, building
Variations of Cable Alternate Triceps Extension
Cable Lying Triceps Extension (Low)
Extend your triceps with the Cable Lying Triceps Extension. This exercise targets all three heads of the triceps for improved arm strength and definition.
Cable Incline Triceps Extension
Target your triceps with cable incline extensions. Focus on controlled movement for maximum muscle engagement and definition. Extend your elbows fully.
Cable High Triceps Extension
Sculpt strong triceps with the Cable High Triceps Extension. This isolation exercise effectively targets all three heads for defined, powerful arms.
Cable Lying Triceps Extension
Build strong, defined triceps with the Cable Lying Triceps Extension. This isolation exercise targets all three heads, promoting arm strength and
Description
A weight training exercise that targets the triceps brachii. The alternating movement allows for a more focused and intense contraction on each tricep.
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How to Do Cable Alternate Triceps Extension
- 1Setup
Attach a single handle to a high pulley cable machine. Stand facing the machine with a staggered stance, feet shoulder-width apart, to maintain stability.
- 2Setup
Grasp the handle with an overhand grip, palm facing down. Position your elbow close to your side, bent at approximately 90 degrees, with your upper arm parallel to your torso.
- 3
Keeping your upper arm stationary and elbow tucked tightly against your side, extend your forearm downwards until your arm is fully straight. Squeeze your triceps at the bottom of the movement.
- 4
Slowly and with control, allow your forearm to return to the starting 90-degree bend, feeling a stretch in your triceps. Resist the weight on the way up.
- 5
Complete all desired repetitions on one arm, focusing on the triceps contraction. Then, switch the handle to the other hand and perform the same number of repetitions.
Tips
- Maintain Elbow Position: Keep your working elbow locked in place by your side throughout the entire movement to effectively isolate the triceps and prevent unwanted shoulder involvement.
- Control the Negative: Emphasize the slow, controlled return phase (eccentric contraction) to maximize muscle fiber recruitment and increase time under tension for better growth.
- Core Engagement: Brace your core and engage your abdominal muscles to maintain a stable torso and prevent any rocking or compensatory movements, ensuring all force is directed to the triceps.
- Full Extension: Aim for a complete lockout at the bottom of the movement to achieve a peak contraction in the triceps, but avoid hyperextending the elbow joint.
Common Mistakes
- ×Flaring the Elbow: Allowing the elbow to move away from the body reduces triceps isolation; keep your elbow pinned to your side to ensure direct triceps targeting.
- ×Using Too Much Weight: Jerking the weight down by using momentum instead of muscle control means the weight is too heavy; lighten the load and focus on a smooth, deliberate extension.
- ×Incomplete Range of Motion: Not fully extending the arm at the bottom or not allowing a full stretch at the top limits triceps activation; ensure a complete extension and controlled return for optimal muscle engagement.
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Related Exercises
Cable Single Arm Triceps Pushdown (Rope Attachment)
Target your triceps with the Cable Single Arm Triceps Pushdown. This isolation exercise builds strength and definition by focusing on one arm at a time.
Cable Pushdown
Target your triceps with the cable pushdown! This isolation exercise effectively builds upper arm strength and definition.
Cable One Arm Tricep Pushdown
Isolate and strengthen your triceps with the cable one-arm pushdown. This exercise effectively targets the triceps brachii for improved arm definition and
Cable Concentration Extension (on knee)
Sculpt and strengthen your triceps with the Cable Concentration Extension, a focused, kneeling exercise using a cable machine.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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