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Exercise 0149 · REF Gchi5Tr

Cable Alternate Triceps Extension exercise animation

Cable Alternate Triceps Extension

Category
Upper Arms
Equipment
Cable
Target
Triceps

Extending one arm at a time on a cable lets you compare left and right triceps strength directly, which a barbell or straight-bar pushdown tends to average out. The constant cable tension also means there's no dead spot at the top of the rep the way there is with a dumbbell extension. It's a good accessory for anyone whose triceps lag behind their pressing strength.

How to Do the Cable Alternate Triceps Extension

  1. Stand facing the cable machine with your feet shoulder-width apart.
  2. Hold the cable handle with your right hand and bring your arm up so that your upper arm is parallel to the ground and your elbow is bent at a 90-degree angle.
  3. Keep your upper arm stationary and extend your forearm backward, fully straightening your arm.
  4. Pause for a moment, then slowly return to the starting position.
  5. Repeat with your left arm.
  6. Continue alternating arms for the desired number of repetitions.

Muscles Worked

The Cable Alternate Triceps Extension primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have cable? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Cable Alternate Triceps Extension work?
The Cable Alternate Triceps Extension primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Cable Alternate Triceps Extension?
The Cable Alternate Triceps Extension is done with a cable.
What's a good alternative to the Cable Alternate Triceps Extension?
If you don't have access to a cable, the Bench Dip (knees Bent) targets the same triceps using body weight instead.