Cable tricep extension overhead – Exercise


The cable tricep extension exercise involves raising your arms behind your neck and working your tricep muscles. Then, lift the dumbbell slowly back to its starting position.

What is the best way to use a tricep extension cable?

Extend your arms as far as they’ll go, pause at the bottom, and then gently return to the top until you feel your right elbows being dragged forward, then stop.

  • Cables for triceps:

 Did you realize that your triceps account for 60% of your upper arm? So said, if you want to increase your triceps’ size and definition, you must focus on them. Are you having trouble with your bench press? It’s not your chest that’s the problem; it’s most likely your triceps. In practically all of your large lifts, your tris play an essential part. Start strengthening bigger triceps on everything from the bench press to the bent-over row to increase your PBS. His mighty arm routine involves press-ups, cables (triceps adore a cable machine), and weights to build strength and severe bulk.

  • Is triceps cable extension a pull or a push?

Push exercises are any exercises that target the chest, triceps, or shoulders. Push-ups, shoulder presses, triceps kickbacks, and triceps extensions are just a few more push-up variations. Pull workouts include bringing the weight closer to your body.

Types of cable Tricep Extension:

There are several types of cable tricep extension that are discussed below:

  • Triceps extension from a standing position with a cable:

• Muscles Arms were used.

• Difficulty: Moderate

• Required equipment: cable

Connect a rope handle to a cable station’s high pulley. With your hands at shoulder height, grab the hold and turn away from the machine. Extend your arms fully forward and in front of your head, then return to the starting position under control.

With one arm, perform an overhead tricep extension before moving straight to the cable pull-down.

  • Cable pull-down with straight arm:

Three sets

10-12 reps

Superset your rest.

Begin by gripping the rope handles from a pull-down machine’s top pulley with your palms facing each other. With your arms completely extended, bend 30 degrees forward at the waist. Pull the bar down by squeezing your lats while keeping your arms straight until your hands are in line with your thighs. Return to the starting position while inhaling deeply.

  • One-Arm Cable Tricep Extension Technique:
One-Arm Cable Tricep Extension Technique

• Step 1: Grasp a single handle attached to a high-cable pulley with your right hand using an underhand grip. Position yourself directly in front of the weight stack.

• Step 2: Pull the handle down to the side of your body, making sure your upper arm and elbows are locked in place. The angle formed by your upper arm and forearm should be less than 90 degrees. With one leg in front of you and the other behind you, keep your other arm near to your waist. This is the starting posture for the workout, and it will help you maintain your balance.

• Step 3: As you contract your triceps, bring the handle to your side and straighten your arm. While completing this exercise, exhale.

• Step 4: Squeeze your triceps and hold them in the contracted posture for a second.

• Step 5: Return the handle to its original position slowly.

• Step 6: Do the same with your opposite arm and repeat the number of reps in your set.

The one-arm cable tricep extension is a machine workout that primarily works the triceps

  • .Muscles Worked :

• Primary

• Secondary

  • Details:

The cable machine is the only piece of one-arm cable tricep extension equipment you’ll ever need. There are a variety of one-arm cable tricep extension variations that you can try, some of which may require different types of one-arm cable tricep extension equipment or none at all.

  • Tricep cable extension with a rope:
  • Overhead Triceps Extensions with Cable Rope:

Steps to take:

1. Tie a rope to the cable station’s bottom pulley.

2. Take a neutral grasp on the rope with both hands. Face the cable station with your back to it.

3. Extend your arms to the point where they are precisely above your head, pointing at the ceiling.

4. Maintain a close relationship between your elbows and your head. This is where you begin.

5. Inhale as you slowly lower the rope behind your head, keeping your upper arms immobile.

6. Squeeze your triceps for a count of one while holding your triceps wholly extended.

7. Extend your arms and flex your triceps to return to the beginning position. As you do so, exhale.

8. Repeat.

You can do this exercise seated on an essential bench or one with back support. Instead of the rope, a single dumbbell can be used.

  • Incline Tricep Extension using a Cable Rope:

Steps to take:

There are five steps to do an incline tricep using a cable rope:

1.) For the exercise, place an incline bench in front of a low pulley cable machine and attach a rope extension.

2.) Face away from the machine and grasp the rope behind your head with an overhand grip. This will be your starting posture.

3.) Squeeze your triceps and slowly raise the rope above your head, holding for a count.

4.) Return to your original starting location.

5.) Do as many reps and sets as you like.

  • Standing Triceps Extension using a Cable.

By raising your arms behind your neck, the cable standing triceps extension workout targets the tricep muscles.

Steps to take:

1.) Begin by standing shoulder-width apart with your feet shoulder-width apart, your back straight, and your abs are drawn in.

2.) With your palms facing up, hold a dumbbell in each hand.

3.) Raise the dumbbell above your head and slowly descend it in an arc behind your head until your tricep muscles are stretched.

4.) Return the dumbbell to its initial position slowly.

5.) Do as many reps and sets as you like.

  • Triceps Kickbacks with a Low Pulley Cable Machine:

Using a low pulley cable machine keeps the movement constant and controlled. For this exercise, use a single grip handle. Not move with your elbow.

Required equipment:

Cable television station

Muscles in the central/ primary muscles :




Steps/ How to do:

  • With your right hand, grab the handle of a lowered cable pulley.
  • Step forward with your left foot and back with your right foot.
  • As you bend at the hips, lay your left forearm on your left knee, maintain a firm core and a flat back.
  • Raise your right elbow to your side and keep it there.
  • Raise your right hand and extend it behind you.
  • Take a breather and slowly return to the starting position.

Triceps kickbacks are an easy and effective approach to strengthen your arms and upper body. In addition, they can aid you in other physical activities if you incorporate them into your regimen. Maintain a well-rounded workout regimen that includes flexibility, stretching, balance exercises, and strength and aerobic activities.

Muscles used in cable triceps kickback:

 The triceps are essential for upper body strength and assisting in shoulder and elbow movement. Increased triceps strength improves shoulder and arm stability, as well as flexibility and range of motion.

This reduces the risk of injury and makes it easier to use your upper body in everyday tasks like lifting heavy objects or participating in upper-body sports like swimming, rowing, and boxing. Triceps strength is also beneficial in weightlifting workouts like the bench press and overhead press.

It’s especially vital to develop upper body strength as you become older, but it’s also a good idea to keep your body strong from a young age.Muscle strength aids bone health and strength, which is beneficial in the treatment and prevention of osteoporosis.

It can also aid with arthritis pain management by lowering swelling, discomfort, and bone loss and strengthening and lubricating joints.

Muscles Worked by Cable Tricep Extension:

Muscles Worked by Cable Tricep Extension:

The triceps brachii muscle has three heads: a long one, a literal one, and a medial one. The triceps’ three leads are inserted into the elbow. The scapula gives rise to the long head, which stretches across the shoulder and elbow joints. The lateral head extends across the elbow joint and originates from the back of the humerus.

The tricep contracts during tricep extensions, expanding the elbow joint against the weight and gravity’s resistance. While the term “triceps extension” is most commonly associated with a specific arm exercise known as the overhead triceps extension, it can also refer to the triceps muscle’s fundamental motion.

The overhead triceps extension is an isolation exercise, which means it targets only the triceps muscle. A compound exercise, such as the bench press, which works the chest, core, and triceps all at once, is complemented by an isolation exercise. Isolation exercises are designed to strengthen or improve the appearance of smaller, particular muscles.

Benefits Of  Cable TricepExtensions:

Tricep extension workouts, such as standing or lying triceps extensions, are effective at working this muscle. The triceps is a powerful extensor for the elbow joint located on the back of your upper arm.

Tricep extensions are a great way to strengthen and sculpt your upper posterior arm muscles.  Your triceps are activated whenever you utilize your arms. Building strong arms, particularly the triceps, can help you become more functional and more substantial in your daily chores.

General FAQS

  1. How do you do a one arm tricep extension cable?

    One Arm Cable Tricep Extension Instructions

    You can use your free arm for support. Keeping your body fixed, slowly extend the arm as far as possible. Pause and squeeze the tricep muscle, and then slowly lower the weight. Repeat this motion for desired reps, and then repeat for the right arm.

  2. Are one arm overhead tricep extension good ?

    One-arm overhead dumbbell triceps extension

    This lets you focus on perfect form in that one arm, and also allows for a greater range of motion so you can be sure you're working every part of the triceps with the move.

  3. What tricep exercise is most effective ?

    The 16 Best Tricep Exercises
    Rope Tricep Pushdown. This move zones in on your triceps – but only if you do it right. …
    Tricep Dips (Advanced) …
    Isolated Triceps Extension. …
    Skullcrushers (Lying Triceps Extensions)

  4. What is an overhead tricep extension ?

    An overhead tricep extension, also known as a dumbbell tricep extension, is an isolation exercise that targets your triceps muscles. … Raise the dumbbells over your head. Keep your upper arms in place and hinge your elbow, lifting the dumbbells overhead through a full range of motion.

  5. What is a cable tricep extension ?

    The cable standing triceps extension exercise works the tricep muscles by extending your arms behind your neck. … Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head until you feel a stretch in your tricep muscles. 4.) Slowly raise the dumbbell back up to the starting position.

Also read about In and Out workout :

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