Cable triceps extension: how to do it, muscles worked and variations
Elbows still, you straighten your arms against a cable, downwards from a high pulley or overhead from a low one. It trains the triceps brachii while barely tiring your chest and shoulders, so it fits well after pressing.
- Main muscles
- Triceps brachii
- Equipment
- Cable
- Variations
- 5
How to do it
- With the pulley high, stand close enough for the cable to come down almost vertically to your hands.
- Lean in slightly from the hips and pin your elbows to your ribs. From here, only your forearm moves.
- Push until your elbow is straight. With a rope, pull your hands apart at the bottom.
- Come up until your forearm passes horizontal. This is where it goes off: your elbows drift forward, your shoulder pushes and the set becomes a short press.
- For overhead work, stand with your back to a low pulley, the rope behind your neck and your elbows pointing at the ceiling. The elbow action is the same.
Which muscles it works
All three heads of the triceps brachii straighten the elbow in every version. The long head also crosses the shoulder, so with your arm overhead it sits more stretched, which is why those versions feel different. The whole muscle always works.
Which variation to choose
The Straight-bar cable triceps pushdown usually takes the most load. If your wrists protest, try the V-bar cable triceps pushdown or the Rope cable triceps pushdown. To add the stretch there is the Low-cable overhead triceps extension, and the Kneeling overhead cable triceps extension does the same without help from your legs.
All 5 variations
Rope cable triceps pushdown
Elbow extension with a high cable and a rope.
Form. Fix your elbows and spread the rope slightly at the end.
Common mistake. Moving the shoulders to compensate.
V-bar cable triceps pushdown
Pushdown with a V-bar.
Form. Keep your wrists comfortable and finish with your elbows extended.
Common mistake. Flaring the elbows or moving the shoulders to gain strength.
Straight-bar cable triceps pushdown
Triceps pushdown with a straight bar.
Form. Fix your elbows and extend all the way without moving your shoulders.
Common mistake. Leaning over the bar to push with bodyweight.
Low-cable overhead triceps extension
Overhead triceps extension facing away from a low cable with a rope, with one leg forward to stabilize.
Form. Facing away from the low cable with the rope behind your head and one leg forward, keep your elbows pointing up and extend your arms overhead; return slowly.
Common mistake. Flaring the elbows, arching the back, moving the shoulders, or letting the cable pull your arms back.
Kneeling overhead cable triceps extension
Overhead triceps extension kneeling and facing away from the cable, which limits help from the legs and back.
Form. Kneeling facing away from the cable with the rope behind your head, keep your trunk upright and extend your elbows overhead; return with control.
Common mistake. Leaning forward to move more weight, flaring the elbows, arching the lower back, or letting go of the rope suddenly.
Frequently asked questions
- Can it replace dips?
- Not entirely. Dips also work your chest and shoulders and load you far more, while the cable lets you push the triceps hard without them.
- I can feel it in my elbow. What now?
- Lower the load, try the rope and avoid snapping into the end of the range. If the discomfort stays, ask a professional.
Other exercises for the same muscles
