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Cable Alternate Triceps Extension

Cable Alternate Triceps Extension

The Cable Alternate Triceps Extension is a fantastic exercise that targets and strengthens the muscles in your triceps - those muscles that can be found on the back of your upper arms. This exercise is particularly effective because it isolates and fully engages each arm separately, enabling you to really focus on building strength and definition in your triceps. To perform the Cable Alternate Triceps Extension, you will need access to a cable machine. Begin by setting the cable at a height that allows you to fully extend your arm when standing sideways to it. Grasp the handle with an overhand grip and take a step away from the machine, ensuring that there is tension in the cable. Start by positioning your elbow, ensuring it is tucked in by your side, and your palm is facing forward. From here, exhale and extend your arm fully until it is completely straight. Hold this extension for a brief moment, feeling the contraction in your triceps, before returning to the starting position in a controlled manner. It's important to maintain a stable core throughout the movement, avoiding any excessive swaying or twisting of the body. Remember to keep your shoulder stationary and focus solely on the movement of your arm to maximize the effectiveness of this exercise. Incorporate the Cable Alternate Triceps Extension into your arm workout routine to strengthen and sculpt your triceps, contributing to well-rounded and defined arms. As with any exercise, proper form, control, and progressive overload are key to seeing results over time. So, push yourself, challenge your muscles, and enjoy the benefits of this great triceps exercise!


  • Stand facing a cable machine with a straight bar attached at a high position.
  • Hold the bar with an underhand grip, placing your hands shoulder-width apart.
  • Step back a few feet to create tension on the cable, keeping your feet shoulder-width apart.
  • Start with your arms fully extended and your elbows slightly bent.
  • Keeping your upper arms close to your sides, slowly lower the bar by bending your elbows until your forearms are parallel to the floor.
  • Pause briefly at the bottom of the movement, then exhale as you extend your arms and return to the starting position.
  • Repeat for the recommended number of repetitions.
  • Remember to maintain a controlled and steady pace throughout the exercise.

Tips & Tricks

  • Ensure you have a strong grip on the cables to maintain control throughout the movement.
  • Focus on keeping your elbows stationary and close to your head to isolate the triceps muscles.
  • Engage your core and keep your back straight throughout the exercise to maintain proper form.
  • Exhale forcefully as you extend your arms to fully activate the triceps muscles.
  • Avoid using momentum or swinging your arms during the movement to maximize muscle engagement.
  • Start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you get stronger.
  • Consider adding variety to your triceps workouts by incorporating different cable attachments.
  • To avoid strain on your wrists, make sure they are in a neutral and stable position throughout the exercise.
  • Utilize proper warm-up exercises and stretches before performing cable alternate triceps extensions to prevent injury.
  • For individuals with shoulder issues, consult with a fitness professional or physical therapist for modified exercises that target the triceps effectively.


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