Cable Tricep Extensions

Cable Tricep Extensions have many benefits, and will help you build muscle, mass and strength, while burning off fat at the same time! The Cable Tricep Extension primarily targets the Triceps, and there are a number of ways you can execute this exercise.

As always, you can, and should adjust the weights to suit your personal preference and fitness level.

Low Cable Tricep Extension

Low Cable Tricep Extension

Low Cable Tricep Extension

  1. Choose your weights, and position yourself face up on a row machine seat with a rope attached to it. Ensure that your head is facing the attached rope.
  2. Take hold of the rope ends, with your palms facing together in a neutral grip.
  3. Bend your elbows until they are at a 90-degree angle with your upper arms, and at 90 degrees to your torso.
  4. Keep your upper arms and shoulders static throughout the exercise, and as you exhale, stretch your lower arms out until they are vertical and straight. Your forearms are the only part of your arms / shoulders that should move throughout the exercise. Make your Triceps contract hard for the count of 3 seconds.
  5. As you inhale, slowly return to your starting position.
  6. Repeat this movement for the required number of repetitions.

Tip

Make sure you keep your elbows tucked in and your upper arms pointed towards the ceiling, while at the same time ensuring that your forearms face towards the pulley over your head. This will now become your starting position.

Seated Cable Tricep Extension

Another variation of the same exercise can be done while in the sitting or standing position. This can help to reduce possible back strain, or if you are recovering from a strain or injury, it is a good way to get back into the Cable Tricep Extension exercise.

  1. Use a bench or a seat that has back support. Sit or stand on the seat or bench, and position yourself so that the back support reaches to just below your shoulders.
  2. With the cable bar situated behind your back or neck, take an overhand, narrow grip, with your elbows positioned overhead.
  3. Stretch your forearms slowly until they are straight overhead. Lower your arms slowly until they touch the back of your shoulders.
  4. Repeat this movement for the required number of repetitions.
Seated Cable Tricep Extension

Seated Cable Tricep Extension | Image: bodytrainer.tv

Tip

In order to maintain full shoulder flexibility, let the rope or cable attachment pull your arm back.

Standing Cable Tricep Extensions Alternative

Yet another variation of the Cable Tricep Extension, can once again be performed while standing. This version of the exercise is probably the least aggressive.

Standing Cable Tricep Extension

Standing Cable Tricep Extension

  1. Stand facing your rope or pulley equipment, with your desired weights attached.
  2. Taking hold of the bar in a wide grip, with your palms facing downwards, push the bar down until your arms are extended.
  3. Slowly let your arms rise until they reach chest level.
  4. Repeat this movement for the required number of repetitions.

These are just 3 ways in which Cable Tricep Extensions can be utilized. There are many more, all of which will help strengthen your arms and chest.

If you know of any other good variations of the Cable Tricep Extensions, please share them in the comments below.

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