About this exercise
The Cable Alternate Triceps Extension targets the triceps by extending each arm in turn while the opposite arm recovers. Performed at a high cable pulley, it keeps continuous tension on the muscle throughout the set.
Cable Alternate Triceps Extension
Step by step instructions, muscle activation and variants for the Cable Alternate Triceps Extension.
MediumTriceps
How to Perform
- Attach a rope or dual handles to a high cable pulley
- Stand facing away from the machine and grasp a handle in each hand
- Raise both elbows overhead so your upper arms point straight up, with arms bent
- Extend one arm fully downward, squeezing the triceps at full extension
- Return that arm to the bent starting position while simultaneously extending the opposite arm
- Continue alternating arms in a controlled, rhythmic manner
- Repeat for the target number of reps on each side
Muscle Activation
Primary
Triceps
Common Mistakes
Common mistakes content is coming soon.
About the Cable Alternate Triceps Extension
The Cable Alternate Triceps Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.