Alternate Cable Triceps Extensions – For Strong And Symmetrical Arms

Alternate Cable Triceps Extensions are a great physical exercise to build your arms. Are you searching for flawless techniques to grow your Triceps Brachii? You’ll want to use this how-to tutorial to get going now.

Exercise Summary

  • Primary Muscles Worked: Triceps Brachii
  • Other Muscles (Secondary) Worked: None
  • Equipment: Cable Machine with Single D-Handle
  • Mechanics Type: Isolated
  • Force: Push
  • Utility: Auxiliary

Correct Exercise Procedure For Alternate Cable Triceps Extensions

  • Commence by setting up the cable pulley in a low position with a single-hand handle.
  • Next, raise the handle up to your shoulder with your back to the pulley and elbow pointing straight up.
  • Press the handle over your head, maintaining your elbow as stationary as possible.
  • Then lower the cable back down behind your head to the starting position.
  • Repeat the exercise while maintaining your elbow still. When finished, grab the handle with your other hand to assist in putting it back.
Graphic image of a muscular man performing alternate cable triceps extensions.

Utilized Muscles

Target (Agonist)

  • Triceps Brachii


  • None

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Pectoralis Major – Clavicular
  • Wrist Flexors

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the alternate cable triceps extensions exercise highlighted in red and the rest in blue.

Tips for Better Results and Proper From

You’ve come to the right place if you’re trying to enhance your alternate cable triceps extensions execution. These tips can allow you to fully benefit from this first-class workout and make the best of its results. Concurrently building your triceps muscles, increasing mobility, and also a lower possibility of injury can all be accomplished with this exercise. Let’s begin and take a look at how these suggestions will benefit you.

  • Push Yourself: To push yourself, you can assist with your opposite hand by grabbing your wrist, starting with your hand behind your head. This is good if you are going to failure and beyond.
  • Brace Your Arm: You can grab your tricep with the opposite hand if you are struggling to keep your elbow still.
  • Engage Your Forearms: You can also work your forearms by letting the handle roll down your fingertip, but don’t drop the handle.

Frequent Mistakes You Want to Be Sure To Avoid

Staying away from errors can be the distinction between a successful training session and an injury when executing alternate cable triceps extensions. Additionally, achieving the most out of the exercise requires a proper form, and making sure you don’t perform typical mistakes can allow you to perform the exercise better and obtain optimal results. However, take it easy. It’s not as challenging as it might appear. You can execute the exercise safely and effectively by knowing the errors to avoid and taking the right actions. Thus, it is now your turn to maximize your results from this exercise and enjoy the benefits of a successful workout.

  • Not using the proper form: Incorrect form when conducting the exercise can lead to injury, and ineffective results, so proper form should be maintained throughout the entire exercise.
  • Moving too quickly: Moving too quickly can lead to sloppy technique and will decrease the effectiveness of the exercise. It is important to use a slow and controlled motion for maximum results.
  • Not focusing on the target muscle: It is important to focus on the triceps muscles when doing this exercise in order to get the most benefit from it. If you are not focusing on the target muscle, you may be wasting your time and energy.


Alternate Cable Triceps Extensions are an excellent exercise for anyone looking to improve their upper body strength and tone. With the right form and technique, this exercise is a great way to target the triceps muscles while also providing numerous other benefits, such as increased mobility and stability. Just be sure to keep your elbows tucked in tight and move slowly for maximum benefit! As you can see, there are plenty of tips and tricks to help you get the most out of this exercise. So what are you waiting for? Give it a try and read more fitness articles on our website to improve your overall health and fitness!

Share This By Pinning This Image

Pin image for alternate cable triceps extensions post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

Checkout These Other Strength Training Posts

Join Us On Social Media

Copyright © 2008 - | Privacy | MuscleMagFitness Powered By |