Arms
Triceps Extensions on Cable With Bar
A foundational isolation movement for building symmetry and strength in the back of the arms.
How to perform.
Follow the sequence — setup is half the lift.
Attach a straight or angled bar to a high pulley and stand facing the machine with your feet shoulder-width apart.
Grasp the bar with an overhand grip and tuck your elbows tightly into your sides, keeping a slight bend in your knees.
Push the bar down toward your thighs by fully extending your arms while keeping your elbows pinned in place.
Squeeze your triceps at the bottom of the movement for a full second to maximize muscle engagement.
Slowly return the bar to the starting position until your forearms are just above parallel with the floor.
Maintain a neutral spine and a braced core throughout the entire set to prevent body rocking.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbows to flare outward or drift forward during the repetition.
- Using momentum or leaning over the bar to move the weight.
- Shortening the range of motion by not fully extending the arms at the bottom.
- Letting the weight stack slam between reps due to lack of eccentric control.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.