Cable Triceps Extension
Straight bar or rope extends downward from high pulley
- Level
- Beginner
- Equipment
- Cable Machine
- Movement
- Triceps extension · Standing
- Tracks
- Weight & Reps
Works
Triceps
How to do it
- Attach a straight bar or rope to the high pulley.
- Stand facing the machine with feet shoulder-width apart.
- Grip the attachment and pin your elbows tightly to your sides.
- Extend your arms downward until they are fully straight.
- Squeeze your triceps hard at the bottom of the movement.
- Return to the start position with controlled speed.
Common mistakes
- Letting elbows drift forward during the extension.
- Using body weight to jerk the bar down.
- Stopping short of full arm extension at the bottom.
- Allowing shoulders to shrug up toward the ears.
Safety
Straighten your arms smoothly; do not snap your elbows into lockout.
Tips
- Imagine your elbows are glued to your ribs.
- Drive through the center of your feet for stability.
- Focus on pushing the floor away rather than just pulling down.
Details
- Base movement
- Triceps extension
- Arms
- Both
- Arms straight or bent
- Bent arms
- Body position
- Standing
- Stance
- Shoulder-width
- Facing
- Facing the anchor
- Pulley height
- High
