Cable Tricep Extension Video Guide

Exercise Profile

  • Strength
  • Cable
  • Isolation
  • Push
  • Beginner
  • None
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Triceps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set up for the cable tricep extension by attaching a straight bar or an angled bar to a high pulley and selecting the weight you want to use on the stack.
  2. Keep your back straight and lean forward very slightly, grabbing the bar with an overhand grip (palms facing down) at shoulder width apart.
  3. Keep your upper arms straight and tucked in close to your body. Your forearms should be around parallel to the floor lifting the weight slightly off the stack. This is the starting position.
  4. Push the bar downward moving only at your elbows. Continue pushing until your arms are fully extended. The bar may touch the front of your thighs.
  5. Pause for a moment and then slowly return the bar to the starting position.
  6. Repeat for desired reps.

​Exercise Tips:

  1. Focus on moving the weight with your triceps, keeping control of the weight as you slowly lower the weight stack back to the starting position.  
  2. Keep your body as still as possible, moving only your forearms.  
  3. Keep your head up and eyes forward throughout the exercise. 

18 Comments+ Post Comment

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Posted Thu, 01/15/2015 - 21:04

Are these cables safe?

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Posted Wed, 07/23/2014 - 15:51

these are pushdowns....???

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Posted Wed, 06/25/2014 - 00:44

How do i do with a bar or dumbbells ?

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Posted Mon, 09/14/2015 - 05:35

you can do it on a bench press with a bar, hold the bar straight out and lower the bar to your forehead by bending your elbows and then extend back out, keeping your upper arm and body in the same position and only moving your forearms

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Posted Sun, 03/30/2014 - 20:41

That woman in the background is trouble

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Posted Sat, 10/19/2013 - 01:12

Using a rope. Tie both ends of the braided rope to act as grips then attach the rope to the pully in the middle of the rope. Pull down from each end the same as you would for this exercise except pull or 'stretch' the ends apart as you pull down. Its a much more benificial process for working the triceps and getting a good 'burn' feel through them. You'll defiantly know your working your triceps hard with this exercise. **start with lower weight and work your way up to find your optimal weight for the workout**

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Posted Wed, 11/07/2012 - 19:01

Can I substitute the closegrip with skull crushers? Mitch has a great idea there.

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Posted Tue, 08/14/2012 - 18:58

a good substitute would be lying tricep extension or "skull crusher"

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Posted Mon, 07/16/2012 - 17:45

I have dumbbells but no machine, how can I do this excercise using dumbbells?

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Posted Fri, 08/17/2012 - 06:09

not an exact alternative for cable version, but you can do it like the link below in standing position:

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Posted Fri, 05/11/2012 - 20:14

If you dont have any machines or cables, what is the best substitute for this workouy

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Posted Sun, 06/24/2012 - 17:56

do you have dumbells?

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Posted Thu, 04/10/2014 - 09:31
jay house

i sell you some

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Posted Thu, 01/03/2013 - 12:09
Amanda I

use a chair and do chair dips!!! it uses your own weight for resistance!

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Posted Sat, 04/14/2012 - 01:59

Each time I work my triceps they become uncomfortable tight every 1 rep. Is there something I am doing wrong or certain strectch I can do to release this tightness.

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Posted Thu, 04/10/2014 - 09:30
jay house

yep their is something you did wrong put your hand on your shoulder and take it towards your back that will stretch your triceps

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Posted Thu, 04/12/2012 - 13:38

What are your thoughts on using a rope in place of the bar for this exercise?

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Posted Tue, 05/26/2015 - 21:44

I actually prefer using a rope instead of the bar because I feel like it works your triceps a little harder. That and when you use the bar you have to up your weight to make a difference because it's heavier than the rope, making it "easier".