Strengthening the triceps is vital in improving overall arm strength and definition. They are prime movers in many tricep workouts and daily activities involving lifting, pulling, and carrying. They are also key in achieving aesthetically pleasing and sculpted upper arms. In this article, we discuss ten tricep cable workouts for your routine that will increase tricep strength and muscle hypertrophy. Using cables makes these exercises extremely effective for targeted tricep isolation and upper-body development.
10 Tricep Workouts With Cables
This article provides guidance on tricep cable workouts to enhance your upper-body regimen. These are ten valuable exercises to add to your split:
- Cable Tricep Kickback.
- Cable Single-Arm Tricep Pushdown.
- Cable Reverse-Grip Tricep Pushdown.
- Cable Tricep Pushdown.
- Overhead Cable Tricep Extension.
- Rope Tricep Extension.
- Cross-Body Cable Tricep Extension.
- Cable Lying Triceps Extension.
- Seated Cable Extension.
- Kneeling Overhead Tricep Extension.
They can be customized and modified to fit a variety of workout goals based on fitness level and experience.
10 Tricep Cable Workouts
The following exercises isolate and strengthen your triceps using a cable machine for a unique and targeted stimulus. You can perform them as listed or in the order of your preference.
Cable Tricep Kickback
The cable tricep kickback primarily targets the triceps, with secondary activation from the wrist flexors and extensors. It requires pulling a weighted handle towards your body while kneeling on a bench.
This exercise enhances tricep hypertrophy because the cable creates continuous tension. Although it primarily targets the triceps, it also activates the wrist flexors and extensors. These work to maintain forearm stability when pulling the cable through the range of motion.
How To Do
- Attach a single handle to one arm of an open cable pulley machine.
- Adjust the arm height to mid-thigh level and grab the handle with an overhand grip.
- Choose a weight that allows you to fully extend your elbow several times consecutively.
- Place one knee and the same side hand on the bench, slightly in front of the shoulder joint.
- Set your standing leg extended down from your hip with your knee slightly bent.
- Rest your elbow of the active arm against your ribs with your back straight. Hold your elbow up to align with your back.
- Inhale and engage your core.
- Exhale as you pull the active arm back toward your hip. Maintain stability in your back and elbow position throughout the movement.
- Hold at the end for a count, squeezing your triceps to maximize engagement.
- Slowly bring the arm back through to the starting position, maintaining control.
Tips
- Avoid twisting your upper body during the movement.
- Focus on squeezing your triceps to activate the mind-muscle connection and maximize target muscle engagement.
- Keep your feet at least hip-width apart for stability and reduce injury risk.
- Keep your elbow close to your side throughout the exercise.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Single-Arm Tricep Pushdown
Cable single-arm tricep pushdowns maximize tricep engagement using a cable machine and rope pulley. They target all three parts of the triceps brachii: the lateral, medial, and long heads.
The exercise involves pulling a rope attached to a weighted cable machine straight down while standing. In addition to activating the triceps, it requires significant core support to maintain stability and control.
This is a very beneficial exercise for enhancing tricep hypertrophy due to the cable creating continuous tension.
How To Do
- Secure a rope attachment to the high pulley of a cable machine. Select a weight that aligns with your goals and fitness level.
- Stand with feet shoulder-width apart and grab the rope with your right hand.
- Keep a slight bend in your knees and lean forward a bit, keeping a straight back.
- Keep the elbow of your right arm close to your body, maintaining control.
- Exhale and slowly press the rope downward by extending your elbow.
- Perform the movement in a controlled manner until your arm is fully extended and your triceps are contracted.
- Hold the position briefly, focusing on squeezing your triceps.
- Inhale and slowly raise the rope back to the starting position.
Tips
- Ensure your upper arm remains stationary and your elbow stays close to your side.
- Do not lock your elbow completely at the bottom of the pushdown to avoid joint stress.
- Maintain a slight bend in your knees and engage your core to prevent lower back strain.
- Keep your wrist in a neutral position throughout the motion to avoid wrist injuries.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Reverse-Grip Tricep Pushdown
The cable reverse-grip tricep pushdown adds variety to your upper arm routine and encourages balanced tricep development. It primarily targets the triceps medial heads due to the underhand grip. There is secondary activation from the triceps long heads and triceps lateral heads that support stabilizing the elbow.
Due to the isolation of the tricep medial head, this exercise is great for promoting balanced tricep definition. It is also beneficial for building upper arm strength and improving performance in activities requiring pushing and pressing.
How To Do
- Attach a straight bar at chest height to the high pulley of a cable machine.
- With your hands shoulder-width apart, grip the bar with your palms facing up.
- Stand with feet shoulder-width apart and your knees slightly bent.
- Inhale and engage your core.
- Exhale and push the bar down by extending your elbows until your arms are fully straight. Keep your elbows in at your sides.
- Hold for a count at the bottom, and focus on squeezing your triceps.
- Inhale and slowly return the bar to the starting position.
Tips
- Perform a proper warm-up before lifting weights to avoid injury. This improves blood flow and gets the muscles warm to prepare them for exercise.
- Maintain your form throughout the movement. Focus on maintaining a straight back and high chest.
- Keep your elbows stationary and fixed by your side. Allowing your elbows to move reduces the effectiveness of the exercise by involving your shoulders.
- Avoid overloading the exercise and using momentum to bring the weight down.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Tricep Pushdown
Cable tricep pushdowns are one of the fundamental tricep machine workouts that support tricep strength and definition. They primarily activate the triceps brachii muscle group, making them very effective tricep mass builders.
Strengthening the triceps helps improve elbow joint strength and stability, making this exercise beneficial for reducing elbow injuries.
How To Do
- Attach a rope handle to a cable pulley machine. Adjust the pulley’s height to just higher than your head.
- Stand facing the machine with your feet together. Grab the bar with an overhand grip with your elbows in at your sides and directly in front of your hips.
- Inhale and engage your core.
- Exhale and push down to fully extend the elbows.
- Hold at the bottom for a count, squeezing the triceps.
- Slowly return to the start position while inhaling, controlling the weight back up.
Tips
- Avoid letting your elbows flare out to the sides, as this will take the emphasis off the triceps.
- Keep your knees slightly bent to prevent injury and maintain stability.
- Do not swing your body or use momentum to help push the weight down.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Overhead Cable Tricep Extension
Overhead cable tricep extensions are an effective exercise for isolating the triceps due to the overhead position of the cable machine. This creates a unique stimulus for activating the triceps brachii. The overhead motion increases lateral head activation, making this one of the best lateral head tricep exercises.
The overhead stretching action increases muscle lengthening in the triceps. This can increase muscle hypertrophy as you work them at their maximum length, increasing tension. The core work required to maintain a stable, straight back also supports good posture.
How To Do
- Using a cable machine, hook a rope attachment to the bottom position of the machine. Select the weight according to your goals and fitness level.
- Hold both ends of the rope and turn away from the cable machine, bringing the rope behind your back and head. Your arms should be close to your ears, and your elbows bent upward as much as possible.
- Inhale and engage your core.
- Exhale and extend your arms straight toward the ceiling.
- Hold briefly at the top position, focusing on squeezing the triceps.
- Inhale and bend your elbows, lowering the rope behind your head back to the starting position.
Tips
- Focus on keeping your core braced for the duration of the movement. If you feel your lower back starting to arch, decrease some of the weight.
- Control the descent of the rope back to the starting position, avoiding swinging or using momentum.
- Do not flare the elbows to the sides, as this strains the shoulder joints. Keep your elbows close to the side of your face.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Rope Tricep Extension
Rope tricep extensions are a popular tricep exercise and are very effective at isolating the triceps. They primarily activate the triceps brachii as you pull the rope downward and extend the elbows. This movement also activates the triceps to stabilize the elbow joint through the full range of motion.
Additionally, this exercise improves grip strength as your forearms work to keep a strong hold on the rope.
How To Do
- Attach a rope to a cable machine.
- Stand slightly away from the cable machine with feet hip-width apart.
- Keep your knees slightly bent and hinge at your hips, creating a slight forward lean.
- Grab the rope with both hands, palms towards each other. Inhale and engage your core.
- Exhale as you pull the rope down keeping a control and steady movement.
- Hold at the bottom and squeeze your triceps to increase engagement.
- Inhale as you bring the rope back up, and avoid using momentum.
Tips
- Pull the rope slightly apart at the bottom; this will further activate your triceps.
- Do not let your shoulders round or let the elbows flare out.
- Focus on squeezing your triceps at the bottom and use a full range of movement.
- Control the movement on the way up, and avoid using momentum or swinging the rope.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cross-Body Tricep Extension
Cross-body tricep extensions are a unique and effective exercise for sculpting the triceps. They activate the triceps brachii to extend arms outward and across the body and stabilize the shoulder. The wrist flexors and extensors also provide wrist stability and help maintain a strong grip on the cable.
This exercise also improves tricep muscle strength and functional performance in daily activities like carrying objects, pushing, or throwing.
How To Do
- Stand between two cable machines. Adjust the pulleys to the highest setting and attach single-hand grips.
- Stand with feet shoulder-width apart, facing the machine. Grab the left cable with your right hand and the right cable with your left hand.
- Stand slightly back from the cable machine. Inhale and engage your core. Pull your shoulders back and flare your elbows out slightly.
- Exhale and straighten both arms into full elbow extension while keeping your shoulders stationary.
- Hold at the bottom for a count, focusing on squeezing the triceps.
- Inhale to slowly bring both handles back up, controlling the movement.
Tips
- Always warm up your triceps and shoulders to increase blood flow and prevent injury.
- Avoid using momentum and focus on slow, controlled extensions.
- Keep your back straight and core engaged to avoid strain on your lower back.
- Exhale while extending your arms and inhale while returning to the starting position.
- Hold the extended position for a few seconds to maximize tension in your triceps.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Lying Triceps Extension
The cable lying tricep extension, or cable skull crusher, is another great exercise for tricep isolation and strength building. It primarily activates the triceps brachii to extend your arms and stabilize the shoulder and elbow joints. The wrist flexors and extensors provide wrist stability and help maintain a strong grip on the cable.
This exercise uses progressive overload for enhanced tricep hypertrophy. It also builds strength and improves performance in sports and activities such as tennis, powerlifting, and swimming.
How To Do
- Attach a straight bar to the pulley of a cable machine.
- Place a bench a few feet away with enough room to lie down and extend your arms out.
- Lie on the bench and grab the bar attachment with an overhand grip and hands shoulder-width apart.
- Inhale and engage your core.
- Exhale and extend your arms upward, bending only at the elbow. Keep your upper arms steady.
- Hold at the top for a count, squeezing the triceps.
- Inhale and slowly return the bar to the starting position, maintaining control throughout.
Tips
- Always warm up your triceps and shoulders to prevent strains.
- Keep your elbows close to your head and your upper arms stationary.
- Begin with lighter weights to perfect your form before increasing the weight.
- Exhale while extending your arms and inhale while returning to the starting position.
- Adjust your grip to your comfort level, using a narrow grip for more challenging tricep engagement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Seated Cable Extension
Seated cable extensions are an effective tricep isolation exercise that uses an overhead extension movement with a cable machine. This overhead arm position and cable create constant tension on the triceps brachii, particularly the triceps long head. This increases tricep hypertrophy.
Additionally, the cable machine reduces strain on the elbow joints, making this suitable for those experiencing elbow issues.
How To Do
- Attach a straight bar to the low pulley of a cable machine. Select the weight of your preference.
- Sit on a bench slightly in front of the cable machine and grab the attachment with both hands. Keep your elbows pointed upward and close to your head.
- Inhale and engage your core.
- Exhale as you extend your arms upward and straighten the elbows, maintaining control throughout.
- Hold at the top for a count and squeeze the triceps.
- Inhale as you slowly lower the bar back to the starting position.
Tips
- Keep your elbows close to your head to increase the tricep engagement.
- Maintain control throughout the movement, and don’t swing the bar up or down.
- Keep your core engaged and back in a neutral spine to protect the lower back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Kneeling Overhead Tricep Extension
The kneeling overhead tricep extension is similar to the overhead tricep extension, but you perform it from a kneeling position. It significantly engages the triceps long head and wrist flexors and extensors for grip strength.
Additionally, the kneeling stance increases core engagement. It requires stability to maintain control and a neutral spine.
How To Do
- Start by kneeling on the floor in between a cable machine and a bench. Your knees should be hip-width apart.
- Select the appropriate weight on the machine and hold the bar with both hands.
- Bring your elbows to rest on the bench at a 90-degree angle. Place your forehead on the bench for support.
- Inhale and engage your core.
- Exhale and extend your arms out in front of you until they are fully extended. Your upper arms should be stationary, and only your forearms should move.
- Hold at the bottom for a count, concentrating on squeezing the triceps.
- Inhale to slowly bring your forearms back up to the starting position until your elbows are again at a 90-degree angle.
Tips
- Keep your elbows tucked in and avoid flaring out to increase the tricep engagement.
- Maintain control throughout the movement, and be careful not to swing the bar up or down.
- Keep your core engaged and back flat to reduce straining the lower back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Anatomy Of The Triceps
The triceps brachii are a large muscle group on the posterior side of the upper arm, located between your shoulders and forearms. They consist of three heads — the triceps long head, triceps medial head, and triceps lateral head.
The primary function of the triceps is extending the elbow, making them essential in upper body strength and functional activities. They also support shoulder and elbow stability in many upper-body functional activities involving lifting, carrying, and pushing.
Triceps Lateral Heads
Muscles located on the back of your arm between your shoulder and elbow.
Triceps Medial Heads
Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.
Triceps Long Heads
Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.
Benefits Of Cable Tricep Workouts
Incorporating these cable tricep exercises into your routine provides a targeted stimulus for maximum tricep engagement and isolation. Read on for details of some key benefits below.
Tones Muscles
Triceps cable exercises effectively tone the triceps by isolating all heads of the muscle for balanced and targeted engagement. This cable ensures that the triceps are fully engaged throughout the movement through constant tension.
By consistently performing these exercises, you will encourage muscle hypertrophy, which helps the muscles grow larger and stronger. This growth leads to improved tone and sculpted definition.
Builds Strength
These cable exercises build tricep strength by providing targeted, constant resistance. This continued action increases muscle strength and improves overall upper-body development.
Strong triceps are essential for various daily activities, such as pushing, lifting, and carrying objects. These exercises will also benefit performance with other lifts, such as the bench press and deadlift.
Reduces Risk Of Injuries
Cable tricep exercises help reduce injury risk. They encourage core stability to maintain a straight back, helping reduce the risk of lower back injury and improve posture.
They also help reduce the risk of wrist injuries by improving grip strength and wrist stabilization. These factors greatly benefit your overall physical health as well as mental well-being and quality of life.
Safety Tips For Triceps Exercises With Cable
- Always stretch the triceps prior to performing cable resistance exercises. Perform some tricep stretches to ensure the muscles are prepped before the workout.
- Use proper form, keeping your elbows close to your body or head and your upper arms stationary.
- Use controlled movements and avoid swinging or using momentum.
- Select the appropriate weight for your fitness level.
- Keep your core engaged throughout, and avoid arching or rounding the back.
- Your grip should be firm to avoid hyperextension but not too tight, creating excess tension in the wrist.
Conclusion
The triceps are crucial for many functional and exercise applications. They maximize strength performance, improve joint mobility and posture, and reduce injuries and muscle imbalances.
Using cables to train the triceps through isolated resistance provides a strategic, targeted approach for your upper body routine.
Frequently Asked Questions
Cable machines are very beneficial for enhancing tricep development through targeted resistance. They create constant tension on the triceps, increasing isolation to build strength and muscle definition.
Cable machines may be a preferred method for tricep workouts for those with elbow or wrist issues. The cable machine supports the elbow joint, helping reduce the risk of joint injury while achieving training goals.
Cable tricep exercises may be considered harder than traditional dumbbell workouts due to the constant tension created by the cable. This leads to continuous resistance during the exercise so your triceps are activated throughout the full range of motion.
Some cons of tricep cable exercises are reduced versatility and equipment availability. As they require specific equipment to execute without many variation methods, this can create a limitation for many fitness enthusiasts.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
