Cable Side Triceps Extension
Overview
How to do it
- 1
Setup and Starting Position
- Set a single-handle attachment on a high cable pulley.
- Stand sideways to the cable station so the arm you will work is nearest the cable.
- Take the handle with an overhand grip, then bring your elbow up to shoulder height with a 90-degree bend.
- Rest your other hand on your hip or stomach to help you stay stable.
- 2
Execution
- Drive the arm outward and straighten the elbow until it reaches full extension.
- Hold your upper arm still and let only the forearm move.
- At the top, pause briefly and contract the triceps hard.
- Lower the handle back to the start with control.
- Perform 8 to 12 reps per arm for 3 to 4 sets.
Form tips & common mistakes
throughout the movement.
for stability.
, avoiding momentum.
to prevent joint strain.
to avoid discomfort.
Benefits
Targets the Long Head of the Triceps: The side extension angle emphasizes the long head, which contributes to overall arm size and strength.
Provides Constant Tension: The cable machine ensures continuous resistance, maximizing muscle activation.
Enhances Muscle Symmetry: Working one arm at a time helps correct imbalances between the left and right triceps.
Reduces Wrist and Elbow Stress: The controlled movement and smooth resistance minimize joint strain, making it safer than free weights.
Improves Lockout Strength: Strengthening the triceps helps improve performance in pressing movements like the bench press and overhead press.
Muscles worked
Triceps Brachii
