Cable Seated High Triceps Extension - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Seated High Triceps Extension

Step by step instructions, muscle activation and variants for the Cable Seated High Triceps Extension.

MediumTriceps

About this exercise

The Cable Seated High Triceps Extension targets the long head of the triceps using a high cable pulley with the arms raised beside the head. The seated position removes lower-body assistance, and the elevated cable angle maximizes the stretch on the long head at the start of each rep.

How to Perform

  • Attach a rope or bar handle to a high cable pulley and position a bench facing away from the machine
  • Sit upright on the bench and grasp the attachment with both hands, raising your elbows up beside your head
  • Keep your upper arms stable and close to your ears throughout the movement
  • Extend your forearms forward and downward until your arms are fully straight
  • Squeeze the triceps at full extension, then bend your elbows slowly to return to the starting position
  • Keep the movement controlled and avoid flaring your elbows out to the sides

Muscle Activation

Primary
Triceps

Common Mistakes

Common mistakes content is coming soon.

About the Cable Seated High Triceps Extension

The Cable Seated High 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.

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