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.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable High Triceps Extension
Cable Lying Triceps Extension (Low)
Upper Arms · Triceps Brachii · Cable
Cable Incline Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable Alternate Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable Lying Triceps Extension
Upper Arms · Triceps Brachii · Cable
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.
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How to do Cable High Triceps Extension
- 01Setup
Attach a rope attachment to a high pulley and stand facing the machine, taking a small step back from the cable stack.
- 02Setup
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.
- 03
Keeping your upper arms stationary and elbows high, extend your forearms downwards and slightly outwards, contracting your triceps.
- 04
Fully extend your arms until your triceps are completely contracted, briefly pausing at the bottom of the movement.
- 05
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.
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What muscles does Cable High Triceps Extension work?
Cable High Triceps Extension primarily targets Triceps Brachii.
Is Cable High Triceps Extension good for beginners?
Cable High Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable High Triceps Extension?
You need Cable to perform Cable High Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable High Triceps Extension?
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.
What are common mistakes when doing Cable High Triceps Extension?
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.
Related exercises
Cable Single Arm Triceps Pushdown (Rope Attachment)
Upper Arms · Triceps Brachii · Cable
Cable Pushdown
Upper Arms · Triceps Brachii · Cable
Cable One Arm Tricep Pushdown
Upper Arms · Triceps Brachii · Cable
Cable One Arm Side Triceps Pushdown
Upper Arms · Triceps Brachii · Cable
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store