15 Best Triceps Cable Exercises for Building Bigger Arms

Triceps Pushdown

How To Do:

1. Stand in front of a cable machine with your feet shoulder-width apart.
2. Grasp the cable bar or rope attachment with an overhand grip, keeping your elbows close to your sides.
3. Begin with your forearms parallel to the floor, and then push the cable bar or rope downward by extending your elbows.
4. Squeeze your triceps at the bottom of the movement, and then slowly return to the starting position.

Tips:

• Keep your upper arms stationary throughout the exercise.
• Engage your core and maintain proper posture.
• Focus on squeezing your triceps at the bottom of the movement for maximum muscle activation.

Reverse-Grip Triceps Pushdown

How To Do:

1. Stand in front of a cable machine and grasp the cable bar or rope attachment with an underhand grip.
2. Keep your elbows close to your sides and your forearms parallel to the floor.
3. Push the cable bar or rope downward by extending your elbows, and then return to the starting position in a controlled manner.

Tips:

• Maintain a firm grip on the cable bar or rope throughout the exercise.
• Focus on the contraction in your triceps as you push down.
• Keep your upper arms stationary and avoid swinging your body.

Cable Triceps Kick Back

How To Do:

1. Stand facing the cable machine, grasping the handle attachment with one hand.
2. Bend your knees slightly and lean forward from the hips, keeping your back straight.
3. With your upper arm parallel to the floor and elbow bent at a 90-degree angle, extend your arm straight back by contracting your triceps.
4. Hold the position for a moment, and then slowly return to the starting position.

Tips:

• Keep your upper arm parallel to the floor throughout the movement.
• Focus on using your triceps to extend the arm, rather than relying on momentum.
• Control the weight and maintain proper form.

Rope Triceps Extension

How To Do:

1. Attach a rope attachment to a high pulley on the cable machine.
2. Stand facing the machine, grasping the rope with an overhand grip.
3. Position your feet shoulder-width apart and slightly bend your knees.
4. Keep your elbows close to your sides and your forearms parallel to the floor.
5. Extend your arms downward, allowing the rope to separate, while keeping your upper arms stationary.
6. Squeeze your triceps at the bottom of the movement, and then slowly return to the starting position.

Tips:

• Maintain a firm grip on the rope throughout the exercise.
• Keep your upper arms stable and avoid swinging your body.
• Focus on fully contracting your triceps at the bottom of the movement.

Cable Standing High Cross Triceps Extension

How To Do:

1. Attach a rope attachment to a high pulley on the cable machine.
2. Stand perpendicular to the machine, with your feet shoulder-width apart.
3. Grasp the rope with one hand and extend your arm diagonally across your body, keeping your elbow slightly bent.
4. Position your other hand on your opposite shoulder to stabilize your upper body.
5. Extend your arm outward and downward, straightening it while maintaining the diagonal position.
6. Squeeze your triceps at the bottom of the movement, and then slowly return to the starting position.

Tips:

• Engage your core for stability throughout the exercise.
• Control the movement and avoid using momentum.
• Focus on the contraction in your triceps as you extend your arm.

Cable Overhead Triceps Extension

How To Do:

1. Attach a rope or bar attachment to a high pulley on the cable machine.
2. Stand facing away from the machine, grasping the attachment with both hands.
3. Position your feet shoulder-width apart and slightly bend your knees.
4. Raise your arms overhead, keeping your elbows close to your head and your forearms perpendicular to the floor.
5. Extend your arms upward, fully straightening them while keeping your upper arms stationary.
6. Squeeze your triceps at the top of the movement, and then slowly return to the starting position.

Tips:

• Keep your upper arms stable throughout the exercise.
• Engage your core to maintain proper posture.
• Control the weight and focus on the contraction in your triceps.

Cable One-Arm Reverse-Grip Triceps Pushdown

The Cable One-Arm Reverse-Grip Triceps Pushdown is a fantastic exercise that targets the triceps muscle from a unique angle, helping to maximize growth and strength gains.

How To Do:

1. Stand in front of a cable machine with your feet shoulder-width apart.
2. Grasp the cable bar or handle attachment with an underhand grip using one hand.
3. Keep your elbow close to your side and your forearm parallel to the floor.
4. Push the cable bar downward by extending your elbow, focusing on contracting your triceps.
5. Return to the starting position in a controlled manner and repeat on the opposite side.

Tips:

• Maintain proper posture and avoid leaning or twisting your body.
• Engage your core for stability throughout the exercise.
• Keep your upper arm stationary and concentrate on using your triceps to perform the movement.

Cable Lying Triceps Extension

The cable lying triceps extension is a highly effective exercise for targeting and sculpting the triceps muscles, helping you build bigger and stronger arms.

How To Do:

1. Lie on a flat bench facing up, positioning yourself in line with the cable machine.
2. Grasp the cable bar or handle attachment with an overhand grip, keeping your hands shoulder-width apart.
3. Extend your arms straight up above your chest, with your palms facing forward.
4. Bend your elbows and lower the cable bar towards your forehead, maintaining control and stability.
5. Extend your arms back up to the starting position, focusing on contracting your triceps.

Tips:

• Keep your upper arms perpendicular to the floor throughout the movement.
• Maintain a stable position on the bench, with your back and head supported.
• Control the weight and avoid swinging or using momentum.

Incline Cable Triceps Extension

How To Do:

1. Set an incline bench at a 45-degree angle and sit on it, facing away from the cable machine.
2. Grasp the cable bar or handle attachment with an overhand grip, positioning your hands shoulder-width apart.
3. Lean back against the bench, keeping your upper arms close to your head and your forearms perpendicular to the floor.
4. Extend your arms upward, fully straightening them while keeping your upper arms stationary.
5. Squeeze your triceps at the top of the movement, and then slowly return to the starting position.

Tips:

• Engage your core for stability and maintain proper posture throughout the exercise.
• Control the weight and focus on the contraction in your triceps.
• Keep your upper arms stable and avoid excessive movement.

Cable High Pulley Overhead Extension

How To Do:

1. Attach a rope or bar attachment to a high pulley on the cable machine.
2. Stand with your back facing the machine and position yourself in a split stance, with one foot in front of the other for stability.
3. Grasp the rope or bar attachment with both hands, using an overhand grip.
4. Start with your arms bent and your hands positioned behind your head.
5. Extend your arms upward, fully straightening them while keeping your upper arms close to your head.
6. Squeeze your triceps at the top of the movement, and then slowly return to the starting position.

Tips:

• Maintain a stable and balanced position throughout the exercise.
• Control the weight and avoid using excessive momentum.
• Focus on the contraction in your triceps as you extend your arms.

One-arm Cable Overhead Extensions

How To Do:

1. Stand sideways to the cable machine with your feet shoulder-width apart.
2. Grasp a handle attachment with one hand and raise your arm overhead, keeping your elbow bent.
3. Position your other hand on your opposite hip for stability.
4. Extend your arm upward, fully straightening it while keeping your upper arm close to your head.
5. Squeeze your triceps at the top of the movement, and then slowly return to the starting position.
6. Repeat the exercise on the opposite side.

Tips:

• Engage your core and maintain proper posture throughout the exercise.
• Control the weight and avoid excessive swinging or bending at the waist.
• Focus on the contraction in your triceps as you extend your arm.

Cable Concentration Triceps Extension

How To Do:

1. Sit on a bench or stability ball, facing away from the cable machine.
2. Grasp a handle attachment with one hand and bring your arm behind your head, keeping your elbow bent.
3. Rest your free hand on your opposite knee or thigh for support.
4. Extend your arm upward, fully straightening it while keeping your upper arm stationary.
5. Squeeze your triceps at the top of the movement, and then slowly return to the starting position.
6. Repeat the exercise on the opposite side.

Tips:

• Keep your upper arm still and focused on using your triceps to extend your arm.
• Maintain proper posture and engage your core for stability.
• Control the weight and avoid using momentum.

Triceps Pushdown V-Bar

The Triceps Pushdown V-Bar is a highly effective cable exercise for targeting and isolating the triceps muscles. It specifically engages the lateral head of the triceps, which contributes to that coveted horseshoe shape.

How To Do:

1. Stand in front of a cable machine with your feet shoulder-width apart.
2. Grasp a V-bar attachment with an overhand grip, positioning your hands shoulder-width apart.
3. Keep your elbows close to your sides and your forearms parallel to the floor.
4. Push the V-bar downward by extending your elbows, focusing on contracting your triceps.
5. Return to the starting position in a controlled manner.

Tips:

• Maintain proper posture and avoid excessive leaning or swinging.
• Keep your upper arms stable and concentrate on using your triceps to perform the movement.
• Engage your core for stability throughout the exercise.

Cable Kneeling Triceps Extension

How To Do:

1. Kneel down in front of a cable machine, facing away from it.
2. Grasp a rope attachment or handle with an overhand grip, keeping your hands shoulder-width apart.
3. Lean forward slightly, allowing your arms to extend overhead and your elbows to bend.
4. Position your upper arms close to your head and your forearms parallel to the floor.
5. Extend your arms upward, fully straightening them while keeping your upper arms stationary.
6. Squeeze your triceps at the top of the movement, and then slowly return to the starting position.

Tips:

• Engage your core for stability and maintain proper posture throughout the exercise.
• Control the weight and avoid using excessive momentum.
• Focus on the contraction in your triceps as you extend your arms.

Cable Rear Drive

How To Do:

1. Stand facing the cable machine, grasping the D-handle attachments with an overhand grip.
2. Position your feet shoulder-width apart and slightly bend your knees.
3. Lean forward from the hips, keeping your back straight and your arms extended in front of you.
4. Open your arms to the sides, squeezing your shoulder blades together as you pull the cables outward.
5. Keep a slight bend in your elbows throughout the movement.
6. Slowly return to the starting position in a controlled manner.

Tips:

• Maintain a slight bend in your knees and engage your core for stability.
• Keep your back straight and avoid rounding your shoulders.
• Focus on squeezing your shoulder blades together as you perform the movement.