How to Do Cable Triceps Extensions: Form & Guide
Master the cable triceps extension with our expert guide. Learn proper form, avoid common mistakes, and build stronger arms with cable training.
How to Perform
- Attach a straight bar or rope handle to the high pulley of a cable station.
- Grasp the handle with an overhand grip and stand tall with your feet shoulder-width apart.
- Tuck your elbows tightly into your ribs and slightly bend your knees for stability.
- Push the handle down toward your thighs by extending your arms and squeezing your triceps at the bottom.
- Hold the contraction for one second while keeping your wrists straight and stable.
- Slowly return the handle to the starting position until your forearms are just above parallel with the floor.
- Ensure your elbows remain pinned to your sides throughout the entire range of motion.
Common Mistakes
- Allowing the elbows to flare outward or drift forward during the movement
- Using momentum or leaning the body weight onto the bar to push the weight down
- Letting the cable snap back quickly during the eccentric phase
- Locking the elbows out aggressively without muscle control
Muscles Worked
Primary movers
- Triceps
Stabilizers
- Anconeus
- Forearms
- Core
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms