How to Do Cable Tricep Extensions With Proper Form

The cable tricep extension—also known as the cable rope triceps pushdown—is an effective triceps exercise. For this exercise, you'll need a cable pulley machine with a rope attachment, EZ bar, or straight bar. To practice cable tricep extensions, face the cable pulley machine and grip the bar or rope with an overhand grip. Keeping your upper body straight, pull the bar down so that your arms reach a 90-degree angle. Slowly pull the bar down until your arms are fully extended, then return them to a 90-degree angle before repeating.

There are several notable reasons to include cable tricep extensions in your triceps workout.

1. 1. Cable tricep extensions build muscle in your arms. The triceps are an often neglected arm muscle, but when trained properly, they deliver significant assistance during workouts. Working your triceps can help with bodyweight exercises such as pull-ups and barbell exercises such as bench presses and deadlifts.
2. 2. Cable tricep extensions build grip strength. Depending on the pulley attachment, you can maintain an overhand grip or a neutral grip throughout the pulldown, activating muscles in your hands and forearms.
3. 3. Cable tricep extensions are a great superset exercise. Supersets involve performing two strength-training exercises without resting in between. Consider pairing cable tricep pushdowns with bicep curls for a powerful arm workout.

Once you've mastered the cable tricep extension, try one of these tricep extension exercises.

1. 1. Overhead triceps extension: Perform overhead tricep extensions by holding a pair of dumbbells and standing with your feet shoulder-width apart. Raise the dumbbells over your head. Keep your upper arms in place and hinge your elbow, lifting the dumbbells overhead through a full range of motion. Although this triceps exercise is typically performed with a pair of dumbbells, you can also use a resistance band, a pulley on a cable machine, or a barbell.
2. 2. Lying tricep extension: Lying triceps extensions are also known as “skull crushers.” Lying triceps extensions are performed by lying on your back on a flat bench and lifting dumbbells from behind your head to full extension above you. With proper form, this strength-training exercise can be more than just a triceps exercise—it can also work muscle groups like the deltoids in your shoulders and the latissimus dorsi muscle in your back. Some lying triceps extension variations substitute dumbbells for a barbell or a pair of kettlebells.
3. 3. Reverse-grip triceps pushdown: Reverse-grip tricep pushdowns can be practiced with a resistance band or by placing a straight bar attachment on a pulley machine in a high pulley position. To practice reverse-grip triceps pushdowns, stand with your feet shoulder-width apart, grip the straight bar or resistance band with an underhand grip, and pull it down toward your quads.

For cable triceps extensions, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Set the pulley to the highest height setting on the cable machine. Face the cable machine and grab the handle with an overhand grip.
2. 2. Take a step backward to move the weight off of the weight stack. Your posture should be tall, with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position.
3. 3. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Evenly distribute your weight and grip the floor with your feet to create a stable foot position.
4. 4. Your upper arms should be against your ribcage and your lower arms should be in contact with your upper arms. Maintain neutral shoulder blades.
5. 5. Pre-tension your shoulders and hips, and engage your core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position.
6. 6. While maintaining your alignment, squeeze your triceps to begin straightening your elbows.
7. 7. Finish the movement by squeezing your triceps, while maintaining a slight bend in your elbows. Movement should only occur at your elbows.
8. 8. Slowly bend your elbows to return to the starting position.
9. 9. Repeat the cable triceps extension for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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