Who Should Do?

Bodybuilders

Bodybuilders look to improve their physical appearance through resistance training and muscle growth. This allows them to develop an aesthetically pleasing physique. What this means is that their muscles have good symmetry and are proportional to one another. 

The arms make up a big part of the upper body musculature. Having big arms contributes to a well-rounded physique. Of this, the triceps muscles make up two-thirds of the upper arms. 

With seated cable extensions working all three triceps heads, they provide a great way to stimulate upper arm muscle growth. When added to a bodybuilding routine, this can help to improve appearance. 

Strength And Power Athletes

Strength and power athletes perform the majority of their training using compound, full-body movements. These commonly consist of pushing and pressing exercises. Examples include the bench press and overhead military press.

During many of these moments, the triceps work to extend the elbows. This is during the second phase, also known as the lockout. 

Working the triceps with seated cable extensions can improve their function and strength. When done regularly as part of a strength and power routine, this may help to improve lockout strength. Perform them after your compound movements as accessory work.  

Recreational Gymgoers

As a recreational gymgoer, your main training goals commonly include increased fitness, better function, and improved body composition. 

The triceps brachii are involved in many important daily functions. As mentioned above, they make up the majority of the upper arm. Alongside this, they extend their elbows in several sporting and exercise movements. 

With these multifunctional uses, the triceps brachii are an important muscle group to develop as a recreational gymgoer. 

Seated cable extensions work all three heads using an elevated shoulder position. They are simple to perform and add exercise variety to a recreation gym routine. Use them alongside tricep stretches to build up a solid training foundation.

Who Should Not Do?

Those With Shoulder Mobility Issues

Seated cable extensions require the shoulders to be elevated at around 90 degrees. This means they come out in front of the body while the triceps extend the elbows. This requires a degree of shoulder flexion and stability to maintain the position. 

Common shoulder injuries include shoulder impingement syndrome. This can cause pain and reduced range of motion in the shoulders. Because of the stability and flexion needed, performing seated cable extensions may not be possible for these populations: 

Those With Chronic Elbow Issues

Seated cable extensions work the triceps brachii as the primary movers. As you bring the cable in front of your body, your elbows need to fully extend. When returning to the starting position, they flex through a full range of motion. 

Chronic elbow issues limit the elbow’s range of motion and therefore function. In this case, using larger ranges of motion, especially against resistance, may cause pain and increase injury risk. 

Seated cable extensions require large degrees of elbow flexion and extension. They also require a certain degree of elbow stability. Therefore, they may not be suitable for this population. 

Benefits Of Seated Cable Extensions

Improves Muscle Growth

Muscle growth, or muscular hypertrophy, refers to an increase in muscle mass. This is achieved by regular resistance training which provides a suitable exercise stimulus. When muscles work against resistance, they adapt to become stronger for the next exercise bout. 

The triceps are made up of three muscle heads that extend the elbows in different shoulder positions. The position of the shoulders influences the muscle activation rate. This then influences muscular hypertrophy when performed with enough volume. 

Seated cable extensions extend the elbows in an elevated shoulder position. Compared to a neutral arm position, overhead tricep extensions have been shown to lead to greater hypertrophy. Possible mechanisms include the degree of lengthening and reduced blood flow. 

With this, seated cable extensions may provide an added exercise stimulus, improving muscle growth. They can be performed alongside neural position tricep exercises as part of a well-organized routine. 

Increases Elbow Stability 

The elbow is a complex joint primarily responsible for elbow extension. This joint movement is heavily used throughout many common daily activities and exercises. For example, your elbows extend to place something overhead or push open a door. 

Elbow stability is determined by the actions of the muscles and ligaments. When still and during movement, these work to provide a stable position, ensuring efficient movement and less injury risk. 

Seated cable extensions use the foundational elbow extension movement. They work the three tricep heads against resistance, helping to improve strength and function. 

Improving these components can increase elbow stability. Better stability can improve movement efficiency and reduce injury risk during elbow extension tasks. 

Builds Pressing Strength

Pressing movements are those that bring the arms above or away from the body. The major muscle groups involved include the chest and the shoulders.

As the upper arms move or press, the triceps function to extend the elbows. This allows the weight to come through the full range of motion. In most pressing movements, this is known as the lockout phase. 

Because of this, the triceps play a secondary but important role. Strengthening them with seated cable extensions can help to improve lockout strength in these pressing movements. Improving this phase of the press can therefore aid strength performance.

Frequently Asked Questions