An overhead cable triceps extension that isolates the triceps by extending the elbows while the upper arms stay steady.
How to do the Triceps Extension (Cable)#
- Secure a rope to the low pulley and grasp it with both hands in a neutral grip.
- Step forward and lift your hands so your forearms point upward and your elbows sit close to your temples.
- Keep your upper arms stationary and bend only at the elbows to lower the rope toward the back of your neck until you feel a triceps stretch.
- Straighten the elbows by contracting the triceps to return your forearms to the starting vertical position.
- Perform each rep with control and avoid using momentum or moving your torso.
Muscles worked#
- Primary: Triceps
Common mistakes#
- Letting the elbows flare outward during the movement.
- Using body lean or momentum to push the weight up.
- Allowing the upper arms to move instead of isolating elbow motion.
- Choosing too much weight and losing the full stretch at the bottom.
