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.
Description
A Cable High Triceps Extension is an isolation exercise that targets the triceps muscle. The individual pulls the cable down while keeping the elbows close to the body.
How to Do Cable High Triceps Extension
- 1Setup
Attach a rope attachment to a high pulley and stand facing the machine, taking a small step back from the cable stack.
- 2Setup
Grasp the rope attachment with a neutral grip (palms facing each other) and position your upper arms parallel to the floor, with elbows bent at 90 degrees and tucked close to your head.
- 3
Keeping your upper arms stationary and elbows high, extend your forearms downwards and slightly outwards, contracting your triceps.
- 4
Fully extend your arms until your triceps are completely contracted, briefly pausing at the bottom of the movement.
- 5
Slowly and with control, return to the starting position by allowing your forearms to ascend back to the 90-degree bend, feeling a stretch in your triceps.
Tips
- Focus on keeping the upper arms fixed and parallel to the floor throughout the movement to isolate the triceps effectively and prevent shoulder involvement.
- Control the eccentric (return) phase of the movement, allowing the weight to slowly pull your forearms back up, to maximize muscle tension and growth.
- At the bottom of the extension, slightly flare your wrists outward to separate the rope, which can enhance the peak contraction in your triceps.
- Maintain a slight forward lean from your hips to stabilize your torso and prevent any swinging or momentum from assisting the movement.
Common Mistakes
- ×Swinging the body to move the weight is a common error; keep your core engaged and torso stable to ensure only your triceps are doing the work.
- ×Flaring your elbows out to the sides reduces triceps activation; keep your elbows tucked in and pointing forward throughout the exercise.
- ×Not fully extending the arms at the bottom limits the range of motion; ensure a complete elbow extension to achieve a full triceps contraction.
Variations
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 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
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
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 One Arm Side Triceps Pushdown
Isolate and strengthen your triceps with the Cable One Arm Side Triceps Pushdown. This focused exercise builds upper arm definition and power using a
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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