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Cable Alternate Triceps Extension

Cable Alternate Triceps Extension

The Cable Alternate Triceps Extension is a fantastic exercise that specifically targets the triceps muscles, the muscles located at the back of your upper arms. This exercise is commonly performed using a cable machine, which provides constant resistance throughout the movement. By incorporating this exercise into your workout routine, you can effectively strengthen and tone your triceps. During the Cable Alternate Triceps Extension, you will be standing upright and holding a cable handle with one hand while keeping your elbow positioned at a 90-degree angle. The movement involves extending your arm and straightening it fully while maintaining control. Once you reach the top of the movement, you should focus on squeezing your triceps for an extra contraction before slowly returning your arm to the starting position. This exercise not only helps improve the appearance of your arms by targeting the triceps, but it also contributes to overall upper body strength. Strong triceps are essential for various activities, such as pushing movements, balancing out arm strength, and providing stability during other exercises. Additionally, a well-developed triceps muscle can enhance athletic performance in sports that involve throwing, pushing, or punching motions. To maximize the benefits of the Cable Alternate Triceps Extension, you can experiment with different cable attachments, such as rope grips or V-bars, to vary the muscle activation. Additionally, by adjusting the weight and reps, you can tailor the exercise to meet your specific goals, whether it be building mass, improving endurance, or toning your triceps. Remember to maintain proper form throughout the exercise for optimal results and to prevent injuries. Incorporating the Cable Alternate Triceps Extension into your workout routine will undoubtedly help you achieve stronger, more defined arms. So, if you're looking to target your triceps effectively and add variety to your upper body training, give this exercise a try during your next gym session!


  • Attach a D-handle to a low pulley on a cable machine.
  • Stand facing the machine with your feet shoulder-width apart.
  • Grasp the handle with your palm facing inward and your arm fully extended.
  • Keep your upper arm close to your body and your elbow stationary throughout the exercise.
  • Exhale and slowly extend your arm downward until it is straight.
  • Pause for a moment, then inhale and slowly return to the starting position.
  • Repeat for the recommended number of repetitions.
  • Switch arms and repeat the exercise.

Tips & Tricks

  • Ensure proper form and technique by keeping your core engaged and back straight throughout the movement.
  • Maintain a controlled and steady pace throughout the exercise to fully engage and target the triceps muscles.
  • Focus on the contraction of the triceps at the peak of the movement for maximum effectiveness.
  • To add variety and challenge, try using different grips or handles on the cable machine for the triceps extension.
  • Incorporate progressive overload by gradually increasing the weight or resistance used over time to continue challenging your muscles.
  • Include both unilateral (one-arm) and bilateral (both arms) variations of the triceps extension to target different muscle fibers and improve overall triceps strength.
  • For a complete triceps workout, combine the cable triceps extension with other triceps exercises such as dips, pushdowns, or overhead triceps extensions.
  • Ensure that you're maintaining proper breathing throughout the exercise, exhaling during the exertion phase and inhaling during the return phase.
  • Avoid using momentum or swinging movements to perform the exercise. Keep the focus on the triceps muscles by using controlled and deliberate movements.
  • Allow for adequate rest and recovery between sets and workouts to allow the triceps muscles to repair and grow stronger.


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