Most people build their muscles in the arm but constantly focus on the biceps. They forget that building triceps is equally important as building biceps. If your triceps aren’t growing, your tricep workouts are likely missing something.

The triceps make up about two-thirds of your upper arm. So, if you want bigger arms, focusing on building them is important. Cable exercises are the best way to train your triceps because they use a full range of motion and effectively work the muscles. Sometimes, it’s even better than free weights. Also, standing cable exercises let you train the long head of the triceps with overhead movements.

In this complete guide to triceps workouts, we’ll go over the three heads of the triceps, the significance of effective triceps training, and the top tricep workout cable and training advice. So, let’s get set to accelerate your fitness journey together!

List of The Top Cable Triceps Workouts

Overhead Cable Triceps Extensions

Proper execution of overhead cable triceps extensions can greatly enhance arm strength and define muscles. This workout successfully targets the triceps by providing a full range of motion and uses a cable machine with a rope connection.

The long head of the triceps is heavily stressed during the overhead position because it is extended and compressed more forcefully than during other triceps exercises. Additionally, the Brachioradialis, Wrist Flexors, and Forearm muscles cooperate to keep the wrist stable and a firm hold on the rope throughout the exercise.

Muscles Involved: Triceps Brachii

Sets and Reps: 3 to 4 sets with repetitions of 10 to 15.

Avoid Common Mistakes

Do not use momentum to swing the weight or arch your back. To avoid straining the shoulders, make sure the action is controlled.

Instruction to Perform

• Attach a cable to the bottom pulley of the pulley machine.
• Hold the rope with both hands and lift your arms straight above your head, keeping your palms facing each other. Your arms should be parallel to the floor, with your knuckles pointing up and your elbows close to your head. This is your starting position.
• Holding your upper arms steady, gently lower the cable across your head. Breathe out and stop when your triceps are as long as they can go.
• Exhale and contract your triceps to get back to the starting position.
• Repeat the specified number of times.

Benefits

• Boosts triceps size and strength.
• Excellent decision to use light to moderate weight to emphasize the mind-muscle relationship.
• The muscles are constantly tense due to the cables.
• Targets the triceps’ extended head.

1-Arm Overhead Cable Triceps Extension

Unlike the earlier mentioned two-armed overhead triceps extension, the one-arm form loads the long head of the triceps considerably by extending the shoulder. However, the shoulder joint remains virtually stationary throughout the exercise, in contrast to the lying triceps extension.

For this exercise, you’ll need a cable and pulley system. You can grab the end of the cable or use a D-handle or a single-rope attachment. Alternatively, you can use an exercise band or a dumbbell to do the same movement.

Muscles Involved: Triceps Brachii

Sets and Reps: 2 to 3 sets with repetitions of 12 to 15.

Avoid Common Mistakes

Keep your elbow steady, avoid swinging, and use full range of motion for effectiveness.

Instruction to Perform

• Choose the weight you want on the stack and connect a single grip handle to the low pulley wire to prepare for the one-arm overhead tricep extension.
• With your other hand, grasp the handle, lift your left arm above your head, and turn your back on the machine.
• Your palm should face forward and away from the cable machine. This position is where you should begin the exercise.
• Drop your weight back below your body gradually, maintaining your body fixed and bending only at the elbow.
• At the peak of the exercise, squeeze your triceps and raise the weight.
• Keep your elbow from locking out as you reduce the weight and repeat.
• Carry out the same action with your right arm.

Benefits

• Improves the size and strength of the triceps.
• Especially targets the medial head of the triceps.
• Every rep is tensioned continuously by the cable.

Cable Lying Triceps Extensions

The cable lying triceps extension, sometimes referred to as a “skull crusher,” is a compound exercise involving both the shoulder and elbow joints. This added shoulder movement helps stretch the long head of the triceps, which crosses the shoulder joint. It’s similar to the overhead triceps extension but includes more active shoulder motion.

A bench to recline on, an E-Z bar or similar connection, and a pulley system with a cable are required pieces of equipment. Dumbbells or a standard E-Z bar are also suitable for this workout.

Muscles Involved: Triceps Brachii

Sets and Reps: 2 to 3 sets with repetitions of 12 to 15.

Avoid Common Mistakes

• Keep your elbows steady.
• Avoid excessive shoulder movement.
• Use a full range of motion.
• Control the weight to prevent swinging.

Instruction to Perform

• Place yourself on a level bench with a small direct grip and grasp the low pulley’s straight bar attachment.
• Place the bar across your torso while extending your arms. Your torso and arms should form a ninety-degree angle. This is where you will begin.
• Bend at the elbow to lower the bar, retaining your upper arms straight and your elbows tucked in.
• Lower the bar until it gently touches your forehead, inhaling during this part of the movement.
• Engage your triceps and lift the bar back to the starting position, exhaling as you do so.
• Pause briefly at the contracted position, then repeat for the recommended number of reps.

Benefits

• Promote triceps size and strength with this cable exercise for triceps.
• Lying down makes it impossible to elevate the weight using propulsion from the lower body.
• The muscles are constantly tense due to the cables.

Cable Triceps Press Down

This exercise is a variation of the cable extension exercise that is popularly known to build tricep muscles. The exercise engages your core, shoulders, and back, which builds overall strength and improves your athletic performance.

This cable exercise for the triceps guarantees that you develop your endurance level to the desired level. Most people also need to be alone in order to complete this exercise well. This is a basic ability that helps with a lot of different workouts. Moreover, this can be performed by both males & females for upper-body workouts to train strength & endurance.

Muscles Involved: Triceps Brachii

Sets and Reps: 3 to 4 sets with repetitions of 15 to 20.

Avoid Common Mistakes

Avoid standing too close to the exercise as this will make it more of a chest press and detract from the triceps. The simple solution is to reduce the weight and ensure you’re at least an arm’s length away from the cable attachment.

Instruction to Perform

• Adjust the pulley to head level or above. Attach a V-grip, rope, E-Z bar, or straight bar.
• With an overhand grip, grab the handle and step back from the pulley. This ensures constant tension during the full range of tricep exercises on the machine.
• Lean slightly forward at the hips and press down on the attachment, keeping elbows tucked to your sides until fully extended.
• Squeeze briefly, then allow the weight to return to the starting position.
• Keep your elbows and upper arms fixed throughout the movement. Your torso and legs should also stay still.
• During tricep exercises, only your lower arms should move.

Benefits

• Boosts strength and endurance in the upper body.
• Enhances overall functional fitness abilities.
• Tones arms by strengthening tricep muscles.
• Helps prevent injury and muscle strain.

Kneeling Overhead Tricep Extension

A complete workout for the shoulders and triceps can include the kneeling overhead triceps extension. For this workout, you’ll need a bench, a cable column, and an accessory like a triceps rope or T-bar. The best place to do the kneeling over triceps extension is at an outdoor or at-home gym, as it needs various equipment.

The kneeling overhead triceps extension works the shoulders and all three tricep heads. It’s beneficial for overhead athletes, weightlifters, and regular gym-goers alike.

Muscles Involved: Triceps Brachii

Sets and Reps: 3 to 4 sets with repetitions of 12 to 15.

Avoid Common Mistakes

• Keep your core engaged.
• Avoid flaring elbows.
• Control the weight throughout the movement.
• Ensure proper range of motion for best results.

Instruction to Perform

• Position a long, flat bench before a cable pulley machine to begin the exercise. Then, fasten a straight bar to the high pulley. On the stack, choose the weight that you want.
• Turn your back to the pulley and face the bench while grabbing the bar with an overhand grip at shoulder width.
• Remove the weight from the stack, kneel in front of the bench, place your upper arms firmly on the bench, and grasp the bar behind your head.
• You should have your head down and your elbows extended over the edge of the bench. Here’s where we start.
• Stand only at the elbow joints until your arms are fully extended, and begin the exercise by pushing the bar before you.
• Return the bar to its initial position gradually after pausing.
• Repeat as many times as needed.

Benefits

• Constant Tension
• Better Mind-Muscle Connection
• Easy Customization

Cable Concentration Extension

One of the very effective exercises for strengthening and conditioning the triceps muscles is the Cable Concentration Extension. This is the perfect workout for fitness enthusiasts of all skill levels who want to improve the strength and appearance of their upper body. The ability of this exercise to isolate the triceps promotes targeted muscle growth and enhanced arm performance, making it desirable.

Muscles Involved: Triceps Brachii

Sets and Reps: 2 to 3 sets with repetitions of 12 to 15.

Avoid Common Mistakes

Stay clear of rushed repetitions and take your time to do each exercise correctly. To properly isolate your triceps, maintain your elbow near your head and stationary.

Instruction to Perform

• Choose the amount of weight you want to use on the stack and secure a single grip handle to a high pulley cable machine to begin the activity.
• Using your right hand, take an underhand hold on the handle, palm up.
• Face the cable machine with your left side, and place your left knee on the floor.
• Position your right thigh parallel to the floor for support.
• Rest the back of your elbow (bottom of the tricep) against your inner right thigh to start.
• Extend your arm slowly, keeping your body still.
• Squeeze your tricep, then lower the weight back to the starting position.
• Repeat for the desired number of reps.

Benefits

• Isolates and strengthens triceps effectively.
• Enhances muscle definition and tone.
• Improves arm stability and control.
• Targets triceps for focused muscle growth.

Single-Arm Cable Triceps Kick Back

The 1-arm cable triceps kickback is a great triceps exercise. It builds strength and size in all three muscle heads. You use a cable machine attachment to choose the right weight for your current ability level while exercising.

This movement involves extending your arm at the shoulder. Use your triceps to push it back past your torso while the cable keeps tension on your arm. Studies show that triceps kickbacks are great for the triceps. They are especially effective after triangle push-ups. You can also use dumbbells for this exercise.

For this exercise, you’ll need a pulley and cable system. While most people hold the end of the cable directly, you can also use a D-handle or single-rope attachment. Additionally, you may use a bench to support your arm and knee on the side opposite to the worked one. Alternatively, you can do this exercise without a bench. Bend forward at the waist to a “tabletop” position, where your torso is parallel to the floor.

Muscles Involved: Triceps Brachii

Sets and Reps: 2 to 3 sets with repetitions of 18 to 20.

Avoid Common Mistakes

Keep your back flat, avoid swinging the arm, maintain a controlled motion, and fully extend the elbow for proper triceps activation.

Instruction to Perform:

• Attach a single grip handle to the low pulley of the cable machine and choose your desired weight.
• With an overhand grip, hold the handle in your left hand and step back from the machine.WW
• Keep your feet together, knees slightly bent, and bend forward until your body is nearly parallel to the floor.
• Use your free right hand to help you stay balanced.
• Keep the elbow close by your side and raise it as high as possible. This is where you should start the exercise.
• Stretch out your arm as far as you can while keeping your elbow positioned and your body rigid.
• After contracting your tricep, gradually return the weight to its initial position.
• Keep going until you achieve the desired number of repetitions.

Benefits

• Excellent tricep burnout movement.
• Especially works the triceps’ medial and long heads.
• Every rep is tensioned continuously by the cable.

Conclusion

Although this blog contains a list of the best cable triceps isolation exercises.  Remember that other exercises in your fitness program may also significantly target your triceps.

When planning your program, keep in mind that compound movements like the bench press and push-up are just as likely to target your triceps as exercises like cable pushdowns. Moreover, visit the best gym in Mohali to get a custom workout & diet plan according to your fitness goals.