Alternate Cable Triceps Extensions: For Strong And Symmetrical Arms

Are you tired of doing the same old triceps extensions at the gym? Do you find yourself hitting a plateau in your triceps workouts? It’s a common problem for those who are looking to build bigger, stronger triceps. But don’t worry, you’re not alone. Many people struggle with finding new and effective ways to target their triceps. Luckily, there’s a solution: alternate cable triceps extensions. In this blog post, we’ll show you how to perform this exercise, explain its benefits, and demonstrate how it can take your triceps workouts to the next level. So, keep reading to learn more!

Alternate Cable Triceps Extensions Summary

  • Primary Muscles: Triceps Brachii
  • Secondary Muscles: None
  • Equipment: Cable Machine with Single D-Handle
  • Mechanics Type: Isolated
  • Force: Push
  • Utility: Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Alternate Cable Triceps Extensions Instructions

  • Commence by setting up the cable pulley in a low position with a single hand handle.
  • Next, raise the handle up to you shoulder with you back to the pulley and elbow pointing straight up.
  • Press the handle over your head maintaining you 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 putting it back.

Video Tutorial

4 Tricep Exercises (YOU SHOULD BE DOING!!)

Alternate Cable Triceps Extensions Muscles

Target (Agonist)


  • None

Dynamic Stabilizers

  • None


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.

Benefits of Alternate Cable Triceps Extensions

Alternate Cable Triceps Extensions are an excellent way to target the triceps brachii, one of the most important muscles in the upper body. This exercise helps to strengthen and tone the triceps, creating a more sculpted look in the arms. Not only that, but it also helps to improve shoulder stability, reduce shoulder pain and improve posture. Additionally, this exercise helps to activate the core muscles while also improving grip strength. Ultimately, Alternate Cable Triceps Extensions are a great way to increase overall strength and endurance, and add definition to the arms.

Tips for Performing Alternate Cable Triceps Extensions

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 with building your tricpes 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 you forearms by letting the handle roll down your fingertip, but don’t drop the handle.

Benefits and Tips Video

How To Do Cable Tricep Extensions More Effectively

Frequent Mistakes 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 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. By knowing the errors to avoid and taking the right actions, you can execute the exercise safely and effectively. 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.

Find More Cable Exercises Here

Variations and Complementary Exercises

While Alternate Cable Triceps Extensions is an effective exercise for targeting the triceps muscles, it’s important to vary up your workout routine. Incorporating different exercises that work similar muscles can help maximize your workout results. Below is a list of variations, complementary, or alternative exercises for the exercise Alternate Cable Triceps Extensions.

Barbell Lying Close Grip Triceps Extension

Graphic image of Barbell Lying Close Grip Triceps Extension.

Barbell Lying Close Grip Triceps Extension is a great complementary or alternative exercise to Alternate Cable Triceps Extensions. This exercise targets the triceps muscles, strengthening and toning the back of the arms. To do this exercise, you lie flat on a bench and hold a barbell with your hands close together. Then, lower the barbell towards your forehead and press up using your triceps muscles. This exercise is great for targeting the triceps muscle and can be done with heavier weights than Alternate Cable Triceps Extensions. It also allows for greater range of motion, allowing you to really target the muscles. By incorporating both exercises into your workout routine, you can get the best of both worlds for a stronger, more toned back of your arms.

Barbell Lying Triceps Extension

Graphic image of Barbell Lying Triceps Extension.

Barbell lying triceps extension is an effective exercise for targeting the triceps muscles. It is done by lying on a flat bench and holding a barbell behind the head with both hands. The elbows should be close to the head, and then the arms are extended until they are straight. This exercise is complementary or an alternative to alternate cable triceps extensions as it works on the same muscles but with slightly different motion and angle. Both exercises are effective in developing strength and size in the triceps muscles.

Barbell Standing Overhead Triceps Extension

Graphic image of Barbell Standing Overhead Triceps Extension.

Barbell Standing Overhead Triceps Extension is an excellent alternative exercise for the Alternate Cable Triceps Extension. This exercise focuses on strengthening the triceps and pushing the arms up and back in a slow, controlled manner. The barbell is held above the head while keeping the elbows close to the head. The exercise can be done with either a straight or EZ barbell and can be varied in weight depending on the user’s ability. This exercise is complementary to the Alternate Cable Triceps Extension as it works the same muscle group, but in a different way. The Barbell Standing Overhead Triceps Extension is an excellent way to add variety to triceps workouts, while still targeting and strengthening the same muscle group.

Check Out These Top Cable Exercises

Cable Concentration Extensions

Graphic image of Cable Concentration Extensions.

Cable Concentration Extensions are an excellent complementary or alternative exercise for Alternate Cable Triceps Extensions. These exercises primarily target the triceps, providing isolation and concentration to the area. The exercise is performed by sitting on a bench with one leg crossed over the other and holding a cable pulley handle with the same hand as the leg that is crossed over. The arm should be extended straight out in front of the body and then bent at the elbow so that the forearm is pointing towards the shoulder. The cable should be pulled in a controlled manner until the forearm is parallel to the floor and then slowly released back to the starting position. This exercise helps to build strength in the triceps and can help increase overall upper arm strength when done in combination with other triceps exercises.

Cable Overhead Triceps Extension

Graphic image of Cable Overhead Triceps Extension.

The cable overhead triceps extension is a great complement or alternative to the alternate cable triceps extension. This exercise works the triceps muscles in the back of the upper arms, and it can be done with either a single-arm cable machine or with a cable pulley system. To perform this exercise, you hold the cable handle at arm’s length above your head and then lower it behind your neck. This targets the triceps in a different way than the alternate cable triceps extension, and it’s an effective way to develop strength and size in your arms.

Dumbbell One Arm Extension

Graphic image of Dumbbell One Arm Extension.

The Dumbbell One Arm Extension is a great alternative or complementary exercise for the Alternate Cable Triceps Extensions. This exercise is performed by holding a dumbbell in one hand and extending the arm upward while keeping the elbow in close to the body. This is a great exercise to target the triceps and build strength in the arm. The Dumbbell One Arm Extension can be used as a substitute for the Alternate Cable Triceps Extensions to provide variation in the workout and keep it interesting. It also helps to target more of the muscles in the arm, ensuring a balanced workout.

Find More Arms Exercises Here

Opposing Complementary Exercises

It is important to remember to not just focus on the muscles being worked in the exercise Alternate Cable Triceps Extensions, but also work the opposing muscle groups. This will help to prevent injury and promote balance in your fitness routine. To complement this exercise, try these exercises that focus on the opposing muscles:

Alternating Dumbbell Hammer Curl

Graphic image of Alternating Dumbbell Hammer Curl.

Alternating Dumbbell Hammer Curl and Alternate Cable Triceps Extensions are complementary exercises that work opposing muscle groups. Alternating Dumbbell Hammer Curl focuses on building the strength of your biceps and forearms, while Alternate Cable Triceps Extensions focuses on strengthening the triceps. Both exercises involve lifting a weight with an alternating arm, working the opposing muscle group with each lift. Both exercises are effective for building strength and muscle mass in the arms. Alternating these exercises is an effective way to build balanced arm strength and muscular development.

Alternating Dumbbell Hammer Preacher Curl

Graphic image of Alternating Dumbbell Hammer Preacher Curl.

The Alternating Dumbbell Hammer Preacher Curl is a great complementary exercise to the Alternate Cable Triceps Extensions. This exercise works to strengthen and build the biceps muscles by having the user curl both arms alternatively in a controlled movement. The alternating motion works the bicep muscles with each curl, while the hammer grip works the brachioradialis muscle. This exercise is complementary to the Alternate Cable Triceps Extensions because it works the opposing muscle group, the biceps, while strengthening and building muscle mass. By alternating between these two exercises, you will be able to better develop your arms and achieve a more balanced look.

Alternating Dumbbell Preacher Curl

Graphic image of Alternating Dumbbell Preacher Curl.

The Alternating Dumbbell Preacher Curl is a great exercise to complement the Alternate Cable Triceps Extensions. This exercise targets the biceps, which is the opposing muscle group of the triceps that is targeted by the cable extensions. By alternating arms, you can really target the biceps and create a fuller range of motion. The preacher curl also helps to stabilize the shoulders, which will help to balance out the tension created by the triceps cable extensions. This combination of exercises will help to develop strong, toned arms.

Tone Up Your Triceps With Alternate Cable Extensions

Looking to tone up those triceps? Alternate cable extensions may be the answer! This exercise targets the triceps specifically, helping to build muscle and tone up that flabby area. By using cable machines, you’ll be able to challenge yourself with adjustable resistance and isolate those muscle groups for maximum effectiveness. Incorporate this exercise into your regular workout routine and watch as your arms become stronger and more defined!

References: Wikipedia | | | Comprehensive List of Arms Cable Exercises

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.

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