Cable Alternate Triceps Extension
Description
The cable alternate triceps extension performs the cable triceps extension one arm at a time. While one cable handle stays at the elbow, the working arm extends to lockout. The alternating pattern increases time under tension and corrects strength imbalances between sides.
Muscle Group
Equipment Required
Cable Alternate Triceps Extension Instructions
- Set a cable to a high pulley with two single handles or attach two ropes.
- Stand facing the cable station with feet shoulder-width apart.
- Grip a handle in each hand with palms facing each other.
- Pin your upper arms against your sides with elbows bent at 90 degrees.
- Brace your core.
- Extend your right elbow to push the handle down to your hip.
- Squeeze the right triceps at the bottom.
- Return to the bent position. Repeat with the left arm. Alternate sides each rep.
Cable Alternate Triceps Extension Form & Visual
Cable Alternate Triceps Extension Benefits
- Single-arm tricep work corrects imbalances
- Strict alternating pattern
- Constant cable tension through the range
- Builds tricep size and strength
- Useful for hypertrophy training
- Strong peak contraction
Cable Alternate Triceps Extension Muscles Worked
- Triceps brachii (long head)
- Triceps brachii (lateral head)
- Anconeus
Cable Alternate Triceps Extension Variations & Alternatives
- Tricep Pushdown
- Cable Tricep Extension
- Single Arm Pushdown
- Cable Kickback
