The cable tricep extension is a bodybuilding favorite and an exercise many perform to build thick upper arms.
The exercise requires access to a cable pulley machine which can be found in most commercial gyms.
The cable machine is a fantastic piece of equipment that keeps the muscle under tension throughout the entire range of motion when performing exercises.
The pulley machines also come with a variety of handle attachments that allow you to perform the exercise in a variety of ways. Each variation with its own unique benefits for the muscles targeted.
That is why they are often used in bodybuilding routines and bro-split workouts, where the primary goal may be more aesthetic-focused.
In this article, we’re going to cover how to perform the cable tricep extenions, what muscles are targeted during the exercise, how to add the exercise to your workout routines, and then provide a list of cable tricep extension variations you can further research to find the best exercise for your workouts.
How to Perform the Cable Tricep Extension
The cable tricep extension can be performed using quite a few different cable pulley attachments and grips. In this article, we are going to focus on the cable tricep extension using the rope attachment. In future articles, we will discuss some of the other variations using the straight bar and D handle attachments.
- Begin by moving the cable pulley machine to the highest setting.
- Attach the double-sided rope attachment. Two single rope attachments can work if needed.
- Face the machine and grab the ends of the rope, pulling the attachment down to where you are able to tuck your elbows into your body.
- Maintain a neutral grip as you extend your elbow and press the weight towards the floor.
- Once your arms are fully extended, return the weight back to the starting arm position controlling the weight throughout the entire range of motion.
- Repeat for the desired number of repetitions.
What Muscles Does the Cable Tricep Extension Work?
The cable tricep extension isolates the muscles of the triceps. It is an effective exercise for targeting the lateral head of the bicep. The lateral head is the portion of the tricep that sits on the back of the arm.
Having well built lateral heads of your triceps can be helpful aesthetically, especially if your goal is to have bigger arms.
How to Add Cable Tricep Extension to Your Workouts
The cable tricep extension is generally performed as a secondary movement, but may be the main movement for some who have a day of the week specifically dedicated to training arms.
For those who perform full body workouts, the exercise will be either the last or second to last exercise performed that day.
For people who utilize an upper/lower workout split, the cable tricep extension will be performed on upper workout days. Usually it will be one of the final movements performed during those workouts.
If you enjoy push/pull/leg workouts, you may choose to add this exercise to your push day workouts. Again, it will likely be one of the final movements performed during that workout.
Lastly, for those who focus on bro split training and have a dedicated arm day workout, the exercise may vary in where it falls in your workouts and will be dependent on your goals for that training block.
The general recommendation for reps and sets for the cable tricep extension is 2-4 sets of 10-15 repetitions. The rep range may fall slightly lower or significantly higher depending on your goals, but usually won’t fall below 8 reps per set or above 20 reps per set.
The exercise can be performed anywhere between 1-3 times per week, with most performing it once per week and another tricep extension variation elsewhere throughout the week.
Cable Tricep Extension Variations
Listed below are several cable tricep extension variations you may want to further research and consider adding into your workout routines. As I write more exercise guides, I will link the variations to their specific article page.
- Straight Bar Cable Tricep Extensions
- Reverse Grip Cable Tricep Extensions
- One Arm Cable Tricep Extensions
- Single Rope Cable Tricep Extensions
- One Arm Reverse Grip Tricep Extensions
- Standing Overhead Cable Tricep Extensions
Conclusion
If you’re looking for an exercise that can help you grow your triceps and build bigger upper arms, the cable tricep extension is an excellent choice.
There are quite a few variations that all help with the goal of isolating the triceps. The exercise can easily be added to any workout style. It is usually performed as an accessory exercise with a higher rep range.
If you have any questions about the cable tricep extension or anything mentioned in this article, please feel free to leave a comment below.