Video Demonstration

Today's article will cover everything you need to know for adding the Tricep Cable Extension exercise into your training routine.

This article will include video, image and a written step by step description on how to do this exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you use this exercise.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

Since this is an isolation exercise, you will not need to add it to your training routine until you have spent several months lifting and building a foundation of strength and muscle with compound movements (multi-joint movements) Bench Press, Overhead Press, etc.

Tricep Cable Extension How to Guide

Image Example

how to do the tricep cable extension

Step by Step Description

Step 1: Set the pulley to the bottom position and attach the rope extension to it.

Step 2: Grab onto the rope with both of your hands. Extend your arms with your hands directly above your head. Your hands use a neutral grip (palms facing each other).Keep your elbows close to your head with your arms perpendicular to the floor and your knuckles aimed at the ceiling.

You are now in the starting position.

Step 3: Inhale as you lower the rope behind your head slowly as you keep your upper arms stationary. Pause when your triceps are fully stretched and hold this position for one to two seconds.

Step 4: Return to the starting position by flexing your triceps as you breathe out.

Repeat for the selected number of repetitions.


You can use dumbbells or a barbell instead of using the cable system.

This exercise can also get done in the seated position.

Difficulty Level

The Tricep Cable Extension gets rated at a beginner difficulty level. Being such a simple movement makes this a useful exercise to people of all different fitness levels.

Equipment Required

To complete this exercise, you will need access to a pully machine.

If you do not have a gym membership or any access to a pulley system you can still work the same muscles using traditional weights like dumbbells, barbells, etc.

Muscles Worked

The Primary muscle that gets worked by this lift are your Triceps and to a much lesser degree your forearms.

Multiple muscle groups also get recruited as Stabilizers for performing this exercise. THey are your Latissimus Dorsi, Teres Major, Posterior Deltoid, Pectorals, Trapezius (lower), Rectus Abdominis, Obliques, Wrist Flexors.

Benefits From Tricep Cable Extensions

When performed correctly with an appropriate weight this lift has an extremely minimal injury rate.

Allows you to focus on just your triceps and can be used to help even out any imbalances between sides.

The more you work and strengthen your triceps the better its functionality, flexibility, and range of motion will be. Strengthening your triceps will improve your sports performance in any activity that requires arm movement and upper body strength (tennis, swimming, volleyball, and basketball).

Training Tips

If you are just starting out this exercise has no place in your lifting routine. You should spend at least the first six months of your training using heavy compound movement with progressive overload (each workout aim to add more weight or extra reps) and NO isolation exercises.

If you have been lifting for awhile and feel your triceps could use some extra development, then this is an excellent exercise to help get your triceps up to par with the rest of your body.

To keep more tension on your triceps do not entirely lock out your elbows.

Do not let your shoulder blades tilt forward when you are extending the elbows.

Alternate Exercises

Dumbbell Kickbacks

In Closing

Remember that all isolation exercises (like this one) should get added at the end of your routine. Complete all of your compound movements first, and then you can finish your smaller muscle groups with some isolation training.

If you have never done this exercise before and feel your forearms could use some extra development, you should add this lift to your routine for at least a few months to see for yourself all the benefits it has to offer.

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