Training your triceps is a fundamental part of strengthening and framing your arms. Whether you are a training fanatic or starting your first training plan, the exercises below will help you meet your fitness goals.
cable two arm tricep kickback
1. Start by setting up the cable machine with two handles at the lowest setting. Stand in between the two pulleys.
2. Grab the handles with an overhand grip, palms facing your body. Stand straight with a slight bend in your knees and lean forward slightly from your waist. Your arms should be fully extended and parallel to the floor.
3. Keep your upper arms stationary, exhale and use your triceps to lift the weights until your arms are fully extended. Only the forearms should move, the upper arms should remain stationary at all times.
4. After a brief pause at the top contraction, inhale and slowly lower the handles back to the starting position.
5. Repeat for the recommended amount of repetitions.
6. Ensure your back is straight and your core is engaged throughout the exercise to maintain balance and stability.
7. Avoid using your back or shoulders to lift the weights; your triceps should do all the work.
8. Control is key in this exercise, so avoid using weights that are too heavy and could compromise your form.
cable triceps pushdown (v-bar) (with arm blaster)
To perform the cable triceps pushdown (v-bar) with an arm blaster, follow these steps:
1. Start by setting up the cable machine with the v-bar attachment at a high position.
2. Stand in front of the cable machine with your feet shoulder-width apart.
3. Grab the v-bar with an overhand grip, palms facing down. Your hands should be shoulder-width apart.
4. Position your elbows close to your body. This is your starting position.
5. Push the v-bar down by extending your arms and contracting your triceps. Ensure your elbows remain stationary throughout the movement and only your forearms move.
6. Hold the contracted position for a second, squeezing your triceps.
7. Slowly return the v-bar back to the starting position, allowing your triceps to fully stretch.
8. Repeat for the desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise. Avoid using your back or shoulders to push the v-bar down; the movement should be driven by your triceps.
cable triceps pushdown (v-bar)
1. Start by setting up the cable machine with the V-bar attachment at the high pulley. Stand in front of the machine with your feet shoulder-width apart for stability.
2. Grasp the V-bar with an overhand grip, palms facing down. Your hands should be closer than shoulder-width apart. This is your starting position.
3. Keep your elbows close to your body and bend them to about a 90-degree angle. Your forearms should be parallel to the floor.
4. Exhale and push the V-bar down by extending your elbows until your arms are fully extended. Ensure that only your forearms are moving and your upper arms remain stationary next to your torso throughout the exercise.
5. Hold the contracted position for a second as you squeeze your triceps.
6. Inhale and slowly return the V-bar back to the starting position. Ensure you control the movement, resisting the pull of the cable as you return to the starting position.
7. Repeat for the recommended amount of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise. Avoid using your back or shoulders to push the bar down; the movement should be driven by the triceps only.
cable standing reverse grip one arm overhead tricep extension
1. Start by setting up the cable machine with a single handle attachment at the highest setting.
2. Stand facing the cable machine, feet shoulder-width apart for stability.
3. Grab the handle with one hand using a reverse grip (palm facing up).
4. Pull the handle down so that your elbow is bent at a 90-degree angle, your upper arm is parallel to the floor, and your forearm is perpendicular to it. This is your starting position.
5. Keeping your upper arm stationary, extend your arm until it is fully straightened, focusing on the contraction in your tricep.
6. Hold this position for a moment, then slowly return to the starting position.
7. Repeat the movement for your desired number of repetitions.
8. Once you've completed your set, switch arms and repeat the exercise.
Remember to keep your back straight and your core engaged throughout the exercise to protect your spine and maximize the effectiveness of the movement.
cable standing one arm triceps extension
1. Start by setting up the cable machine with a single handle attachment at the top pulley.
2. Stand facing the cable machine, feet shoulder-width apart for stability.
3. Reach up and grab the handle with one hand. Your palm should be facing forward and your arm fully extended above your head. This is your starting position.
4. Slowly bend your elbow, lowering the handle behind your head while keeping your upper arm stationary. Continue until your forearm and bicep form a 90-degree angle.
5. Pause for a moment, then extend your arm back to the starting position, focusing on the contraction in your triceps.
6. Repeat the movement for your desired number of repetitions.
7. Once you've completed your set, switch arms and repeat the process.
Remember to keep your back straight and your core engaged throughout the exercise to protect your spine. Also, ensure your movements are controlled and steady, focusing on the muscle contraction and not on the weights.
cable rope lying on floor tricep extension
1. Start by setting up the cable machine with a rope attachment at the top pulley.
2. Lie down on your back on the floor, facing the cable machine. Your feet should be towards the machine and your head away from it.
3. Reach up and grab the rope with both hands, palms facing each other. Your hands should be directly above your shoulders, and your elbows should be fully extended.
4. Bend your elbows to lower the rope towards your forehead, keeping your upper arms stationary. This is your starting position.
5. Push the rope back up by extending your elbows and using your triceps to lift the weight.
6. Pause at the top of the movement, then slowly lower the rope back down to the starting position.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your elbows close to your head throughout the exercise, and focus on using your triceps to move the weight. Avoid using your shoulders or back to lift the weight.
cable rope incline tricep extension
To perform the cable rope incline tricep extension, start by setting up the cable machine with a rope attachment at the top.
1. Stand facing the cable machine with your feet shoulder-width apart.
2. Grab the rope with both hands, palms facing each other.
3. Lean forward slightly from your hips, keeping your back straight. Your torso should be at a slight incline.
4. Extend your arms fully in front of you at chest level. This is your starting position.
5. Bend your elbows and pull the rope towards your forehead, keeping your upper arms stationary.
6. Pause for a moment when your forearms are perpendicular to the floor.
7. Slowly extend your arms back to the starting position, feeling the tension in your triceps.
8. Repeat for the desired number of repetitions.
Remember to keep your elbows close to your head throughout the movement. The only part of your body that should be moving is your forearms. This exercise targets the triceps, but also engages your core and stabilizer muscles.
cable rope high pulley overhead tricep extension
1. Start by setting up the cable machine with a rope attachment at the highest pulley position.
2. Stand facing the cable machine, feet shoulder-width apart for stability.
3. Reach up and grab the rope with both hands, palms facing each other. Your hands should be closer together than your shoulders.
4. Pull the rope down until your elbows are bent at a 90-degree angle. This is your starting position.
5. Keeping your upper arms stationary and close to your head, extend your forearms straight up by contracting your triceps.
6. Hold this position for a moment, feeling the tension in your triceps.
7. Slowly lower the rope back to the starting position, maintaining control and not letting the weight stack touch.
8. Repeat this movement for your desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise to protect your spine. Also, avoid using your shoulders or back to lift the weight; the movement should be focused on your triceps.
cable reverse-grip pushdown
To perform the cable reverse-grip pushdown, start by setting up the cable machine with a bar attachment at a high setting. Stand in front of the machine with your feet shoulder-width apart for stability.
Grasp the bar with an underhand grip, palms facing upwards. Your hands should be shoulder-width apart. This is your starting position.
Keep your elbows close to your body and bend them to about a 90-degree angle. Your forearms should be parallel to the floor. This is the starting position.
Exhale and push the bar down by extending your elbows and contracting your triceps. Keep your upper arms still throughout the movement, only your forearms should move. Continue the movement until your arms are fully extended and your triceps are fully contracted.
Hold this position for a second to maximize the contraction in the triceps. Then, inhale and slowly return the bar back to the starting position, maintaining control of the movement.
Repeat for the recommended amount of repetitions. Ensure to keep your back straight and your core engaged throughout the exercise to protect your spine and maximize the effectiveness of the exercise.
cable reverse grip triceps pushdown (sz-bar) (with arm blaster)
1. Start by setting up the cable machine with a sz-bar attachment at the top pulley.
2. Stand in front of the cable machine, feet shoulder-width apart for stability.
3. Grab the sz-bar with a reverse grip, meaning your palms should be facing upwards.
4. Position your elbows close to your body. This is your starting position.
5. Push the sz-bar downwards using your triceps, keeping your elbows stationary. Ensure your upper arms remain still throughout the exercise and only your forearms move.
6. Extend your arms fully, feeling a squeeze in your triceps at the bottom of the movement.
7. Slowly return the sz-bar back to the starting position, allowing your triceps to fully stretch.
8. Repeat this movement for your desired number of repetitions.
9. To increase the intensity of the exercise, you can use an arm blaster. Simply wear the arm blaster around your neck and rest your arms on it while performing the exercise. This will isolate your triceps even more, making the exercise more challenging.
Remember to keep your back straight and your core engaged throughout the exercise. Also, ensure that you are controlling the weight at all times, don't let the weight control your movement.
cable rear drive
To perform the cable rear drive, start by setting the cable machine to a high position. Attach a rope handle to the cable machine. Stand facing the cable machine, feet shoulder-width apart, and grab the rope handle with both hands.
Bend your elbows so that they are at a 90-degree angle, with your hands next to your ears. This is your starting position.
Push the rope handle down and away from your body, fully extending your arms until they are straight. Ensure your elbows remain close to your body throughout the movement to engage your triceps effectively.
Pause for a moment at the bottom of the movement, squeezing your triceps. Then, slowly return to the starting position, allowing the cable to pull your hands back towards your ears.
Remember to keep your back straight and your core engaged throughout the exercise.
Repeat this movement for your desired number of repetitions.
This exercise primarily targets the triceps, but also works the shoulders and core to a lesser extent. Adjust the weight as needed to suit your fitness level.
cable pushdown (with rope attachment)
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1. Start by attaching a rope to a high pulley on the cable machine. Stand in front of the machine with your feet shoulder-width apart.
2. Grab the rope with both hands using a neutral grip (palms facing each other). Your hands should be closer than shoulder-width apart. This is your starting position.
3. Keep your elbows close to your body and bend them to create a 90-degree angle between your upper arm and forearm. Your upper arms should remain stationary throughout the exercise.
4. Exhale and push the rope down by extending your elbows until your arms are fully extended at your sides. Ensure you're using your triceps to perform this movement, not your back or shoulders.
5. Hold the contracted position for a second as you squeeze your triceps.
6. Slowly return to the starting position as you inhale. Make sure to keep your upper arms stationary and only move your forearms.
7. Repeat for the recommended amount of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise to protect your spine and maximize the effectiveness of the movement.
cable pushdown
To perform the cable pushdown exercise, start by setting up the cable machine with a bar attachment at a high setting. Stand in front of the machine with your feet shoulder-width apart.
Grasp the bar with an overhand grip, hands shoulder-width apart. Keep your elbows close to your body and bent at a 90-degree angle. This is your starting position.
Exhale and push the bar down by extending your elbows and moving your forearms. Keep your upper arms still throughout the exercise, only your forearms should move. Continue pushing the bar down until your arms are fully extended at your sides.
Pause for a moment at the bottom of the movement, squeezing your triceps. Inhale and slowly return the bar back to the starting position, maintaining control of the movement as you do so.
Repeat this movement for your desired number of repetitions. Remember to keep your back straight and your core engaged throughout the exercise to protect your spine and maximize the effectiveness of the exercise.
cable overhead triceps extension (rope attachment)
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1. Start by setting up the cable machine with a rope attachment at the highest level.
2. Stand facing the cable machine with your feet shoulder-width apart for stability.
3. Reach up and grab the rope with both hands, palms facing each other. Your hands should be close together, and your elbows should be bent at a 90-degree angle.
4. Keep your upper arms stationary, extend your arms fully downward using your triceps. Ensure your body is upright and your core is engaged throughout the movement.
5. Pause for a moment at the bottom of the movement, squeezing your triceps.
6. Slowly return your hands to the starting position, allowing your triceps to fully stretch.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your elbows close to your head throughout the exercise to ensure your triceps are doing the work. Avoid using your shoulders or back to move the weight.
cable one arm tricep pushdown
1. Start by setting up the cable machine with a single handle attachment at the top pulley.
2. Stand facing the cable machine, feet shoulder-width apart for stability.
3. Reach up and grab the handle with one hand. Your palm should be facing down and your arm fully extended above your head.
4. Pull the handle down until your arm is fully extended at your side. This is your starting position.
5. Keeping your elbow close to your body, push the handle down by extending your arm and contracting your triceps.
6. Slowly return the handle back to the starting position, ensuring you control the movement with your triceps and not letting the weight stack touch down between reps.
7. Repeat the movement for your desired number of repetitions.
8. Once you've completed your set, switch arms and repeat the exercise.
Remember to keep your back straight and your core engaged throughout the exercise. Avoid using your body weight to push the handle down; the movement should be controlled and come from your triceps.
cable lying triceps extension v. 2
To perform the Cable Lying Triceps Extension V. 2, follow these steps:
1. Start by setting up the cable machine with a straight bar attachment at the top of the machine.
2. Grab the bar with an overhand grip, hands shoulder-width apart.
3. Lie down on your back on a flat bench or mat that is positioned perpendicular to the cable machine. Your feet should be flat on the floor and your head should be closer to the machine.
4. Extend your arms straight up towards the ceiling, directly above your chest. This is your starting position.
5. Slowly bend your elbows to lower the bar towards your forehead, keeping your elbows stationary and close together. Your upper arms should remain stationary throughout the exercise, moving only your forearms.
6. Once the bar is near your forehead, pause for a moment and then extend your arms back to the starting position.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your movements controlled, focusing on the contraction and extension of the triceps. Avoid using your shoulders or back to move the weight, and keep your elbows close together throughout the exercise.
cable kneeling triceps extension
1. Start by setting up the cable machine with a rope attachment at the top of the machine.
2. Kneel down in front of the cable machine, facing it. Your knees should be about hip-width apart for stability.
3. Grab the rope with both hands, palms facing each other. Your hands should be at about forehead height. This is your starting position.
4. Keeping your elbows close to your head, extend your arms fully until they are straight and perpendicular to the floor. This is the contraction phase where you should feel your triceps working.
5. Slowly return your hands to the starting position, allowing your arms to bend at the elbows. This is the eccentric phase of the exercise.
6. Repeat this movement for the desired number of repetitions.
7. Remember to keep your core engaged and your back straight throughout the exercise to prevent any strain or injury.
8. Also, ensure that the movement is controlled and steady, focusing on the muscle contraction and not on the weights.
9. If you feel any discomfort or pain, stop the exercise immediately and consult with a fitness professional.
10. As with any exercise, it's important to start with a weight that is challenging but manageable, and gradually increase as your strength improves.
cable kickback
To perform the cable kickback exercise, start by setting up the cable machine with a handle at the lowest height. Stand facing the machine, feet hip-width apart.
Grab the handle with your right hand, palm facing your body. Keep your elbow close to your side and bend it at a 90-degree angle. This is your starting position.
Engage your core and keep your back straight. Push the handle back using your triceps until your arm is fully extended behind you. Ensure your arm is close to your body and you're not moving your shoulder, only your forearm.
Pause for a moment at the top of the movement, then slowly return your arm to the starting position. This completes one rep.
Perform the desired number of reps on your right arm, then switch to your left arm and repeat the process.
Remember to keep your movements controlled, focusing on the muscle contraction and not on the weights you are lifting. Avoid using your back or shoulders to lift the weights; your triceps should do the work.
Adjust the weight as needed, ensuring you can complete each rep with good form. As with all exercises, it's important to warm up before starting and cool down afterwards.
cable incline triceps extension
1. Start by setting up the cable machine with a bar attachment at the top of the machine.
2. Stand facing the cable machine with your feet shoulder-width apart.
3. Grab the bar with an overhand grip, hands shoulder-width apart.
4. Pull the bar down until your elbows are bent at a 90-degree angle. This is your starting position.
5. Keeping your upper arms stationary, extend your arms fully by pushing the bar down until your arms are fully extended and parallel to the floor.
6. Hold this position for a second, squeezing your triceps at the bottom of the movement.
7. Slowly return the bar back to the starting position, allowing your arms to slowly bend back to a 90-degree angle.
8. Repeat this movement for the desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise. Avoid using your back or shoulders to push the bar down; the movement should be driven by the triceps only.
cable high pulley overhead tricep extension
1. Start by setting up the cable machine with a rope attachment at the highest pulley setting.
2. Stand facing away from the machine with your feet shoulder-width apart for stability.
3. Reach up and grab the rope with both hands, palms facing each other. Your hands should be close together.
4. Bend at the elbows and bring your hands down to your forehead, keeping your elbows close to your head. This is your starting position.
5. Extend your arms straight up, pulling the rope apart at the top of the movement. Ensure you're using your triceps to power the movement, not your back or shoulders.
6. Slowly lower your hands back to the starting position, maintaining control of the weight at all times.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged and your back straight throughout the exercise. Avoid using your shoulders or back to lift the weight; the focus should be on your triceps.
cable concentration extension (on knee)
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1. Start by setting up the cable machine with a handle attachment at the top pulley.
2. Stand facing the cable machine, grab the handle with your right hand and take a few steps back.
3. Kneel down on your left knee, keeping your right foot flat on the floor for stability. Your body should be slightly leaned forward.
4. Extend your right arm up towards the pulley, keeping your elbow close to your head. This is your starting position.
5. Slowly bend your elbow, lowering the handle behind your head until your forearm is parallel with the floor. Ensure your upper arm remains stationary throughout the movement.
6. Contract your triceps to extend your arm back to the starting position.
7. Repeat for the desired number of repetitions, then switch to your left arm and right knee.
8. Remember to keep your core engaged and back straight throughout the exercise to protect your spine and maximize the effectiveness of the movement.
9. For best results, perform this exercise in a slow and controlled manner, focusing on the muscle contraction and not on the weights you are lifting.
10. Always ensure your form is correct to avoid any injuries. If you're unsure, ask a fitness professional for assistance.
cable alternate triceps extension
1. Start by setting up the cable machine with a handle attachment at the top of the machine.
2. Stand facing the cable machine, feet shoulder-width apart for stability.
3. Grab the handle with your right hand, palm facing down. Your arm should be fully extended above your head.
4. Bend your elbow, lowering the handle behind your head. This is your starting position.
5. Keeping your upper arm stationary, extend your elbow to lift the handle back to the initial position. This movement should engage your triceps.
6. Perform the desired number of reps on your right arm, then switch to your left arm and repeat the process.
7. Ensure to keep your core engaged and your back straight throughout the exercise to prevent any strain or injury.
8. For optimal results, perform this exercise in 2-3 sets of 10-15 reps per arm.
Remember, the key to this exercise is control. Don't rush the movements, and make sure to fully extend and contract your triceps with each rep.
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