Gym Workout Planner

Cable Tricep Exercises

Start with the rope pushdown, then add an overhead cable extension to train the triceps in a stretched position.

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Tricep Pushdown
01

Tricep Pushdown

The main cable triceps move; high pulley, rope.

Triceps

CableHigh pulleyRope3 × 10–15

Cable Overhead Triceps Extension
02

Cable Overhead Triceps Extension

Stretches the long head; low pulley, rope.

Triceps

CableLow pulleyRope3 × 10–15
How to
  1. Attach a rope to a low pulley, grab both ends and turn to face away from the machine.
  2. Bring the rope up behind your head with your elbows bent and pointing up, then step forward into a split stance.
  3. Straighten your elbows to push the rope up and forward until your arms are straight.
  4. Bend your elbows slowly to bring the rope back behind your head.

Cable Kickback
03

Cable Kickback

One arm, low pulley, squeeze at the top.

Triceps

CableLow pulleyHandles3 × 10–15 per side
How to
  1. Set a pulley at the lowest position and attach a handle.
  2. Face the machine, hold the handle in one hand and hinge forward until your torso is close to parallel with the floor.
  3. Bring your upper arm in line with your torso, elbow bent.
  4. Straighten your elbow to push the handle back until your arm is straight.
  5. Bend your elbow slowly to return, then switch arms after your last rep.

Single-arm Reverse-grip Pushdown
04

Single-arm Reverse-grip Pushdown

One arm, palm up; high pulley, handle.

Triceps

CableHigh pulleyHandles3 × 10–15 per side
How to
  1. Attach a handle to a high pulley and hold it in one hand, palm facing up.
  2. Stand close to the machine with your elbow at your side.
  3. Push the handle down until your arm is straight.
  4. Let it rise slowly until your forearm is just above parallel to the floor.
  5. Finish all reps, then switch arms.

A simple cable triceps workout

Rope pushdown 3 × 10–15, then overhead cable extension 3 × 10–15.