Tricep Extension

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Stand tall facing the cable machine and grab the rope or bar attachment at chest height with an overhand grip.
• Pin the elbows to the sides of the ribcage and keep them locked in place throughout the set.
• Press the attachment downward under control until the elbows are fully locked and squeeze the triceps.
• Return the hands slowly back to the starting height without letting the elbows move forward.

Common mistakes

• Allowing the elbows to flare outward or drift forward and backward, which recruits the shoulders.
• Leaning the torso over the attachment to use bodyweight to push the load down.
• Letting the weight snap back up too quickly, losing tension on the eccentric phase of the movement.

Frequently asked questions

Is a rope attachment better than a straight bar for tricep extensions?

A rope allows for a greater range of motion and wrist rotation at the bottom, which can enhance the peak contraction of the triceps.

Should I lock out my elbows at the bottom of the extension?

Yes, fully extending the arm is crucial for achieving a complete contraction of the triceps, provided you do not hyperextend the joint.

Related exercises