Triceps Extension (Cable)
Complete guide to Triceps Extension (Cable). Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires cable. Step-by-step instructions and expert tips.
How to Perform Triceps Extension (Cable)
Attach a straight bar or rope to the high pulley of a cable machine and grab it with an overhand grip.
Stand tall or sit facing the machine with your upper arms parallel to the floor and elbows bent.
Engage your abs and take a breath.
Extend your forearms downward by straightening your elbows, squeezing your triceps at the bottom and exhale.
Slowly return to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |