Cable Exercises For Triceps

Many exercises that work the muscles of the upper body will work the triceps indirectly. To isolate the triceps, the muscles of the posterior arm, use some degree of an elbow extension. Incorporate the use of a cable machine to target the triceps and add variety to your workouts.

Triceps Pushdown with Rope

Standing in front of the cable stack with feet facing forward, grab both ends of the rope with palms facing each other. Pull the rope down to form a 90-degree angle at the elbows. Position the upper portion of your upper arm perpendicular to the floor and directly below the shoulders. Keep the shoulders down and relaxed as you extend your arms from the elbows, straight down toward to the floor. Hold and return to the 90-degree elbow flexion. To avoid injury, avoid arching the back or pulling the head forward by keeping the muscles of the abdomen contracted.

Overhead Triceps Extension

Holding the cable rope over your head, turn your body to face away from the cable stack. With both feet facing forward, stagger your stance to avoid putting pressure on the lower back. Soften the knees by slightly bending them and engage the core muscles. Flex forward at the hips to about 30 to 45 degrees. Flex the elbows to 90 degrees and extend the arms over the shoulders to force a smooth line from the hips to the elbows. Without movement from any other part of the body, extend the elbows until the forearms make a straight line with the upper arm. Hold and flex at the elbow to return to the starting position.

Reverse Extension on Stability Ball

Holding the cable rope, sit on a stability ball with your back to the weight stack. Position your feet hip-width apart and beneath your knees. Sitting up straight, engage the muscles of the abdomen and pull the rope down until the upper arms are parallel to the floor. Keeping your arms straight ahead of your shoulders, flex at the elbow to form a 90-degree bend. Without arching the back, extend the arms from the elbows until your entire arm is parallel to the floor. Hold and return to the starting position.

Single Arm Triceps Curl

Holding a single grip handle, stand with your back to the weight stack. With your spine in neutral position, extend your arm straight up over your shoulder. To begin the exercise, flex at the elbow to lower the forearm behind you. Without moving the upper portion of the arm, extend the elbow to straighten the arm until it is perpendicular to the floor. Hold and return to the starting position. Switch arms to work out.