Arms
Triceps Extensions on Cable
A foundational isolation movement for building upper arm strength and definition using constant cable tension.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.