How to do a Lateral Cable Tricep Extension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Lateral Cable Tricep Extension
Target muscles worked
Instructions for Proper Form
Similar to other Tricep Extensions, this is an isolation exercise that primarily targets the triceps. By using a cable, you have more control over the direction your resistance is coming from, which allows you to get more consistent tension on your triceps compared to some other equipment like free weights. By targeting each side independently, you also remove the risk of compensating for any weaknesses between sides. This is a great exercise for developing your triceps in a different plane of movement than most other tricep exercises, and adding some variety to your tricep workouts in general.
- Stand upright and perpendicular to a cable pole with the cable anchor set just below your shoulders. Grab the handle with the outside hand so that your palm is facing in towards your chest and your forearm is parallel with the floor. Extend elbow to bring the cable handle away from your body in a circular motion until it’s directly lateral to your outside shoulder. Controllably return to the starting position and repeat with the opposite side.
Common Form Mistakes
Don’t Lock Out
There should always be tension on your triceps. Locking out your arms at the end of the movement will give your triceps time to rest during your set. Limit your range of motion so there is always tension on your triceps.
Weight & 1 Rep Max Calculator
Average Lateral Cable Tricep Extension standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps17.5lbs1 Rep Max22.5lbs
- intermediate8reps20lbs25lbs
- advanced8reps22.5lbs30lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Lateral Cable Tricep Extension
1. Cable One Arm Tricep Side Extension
85.1 mSCORESWAPPED 355 TIMESLike other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By performing this exercise one side at a time, you remove the risk of compensating for any strength discrepancies between sides. In addition, this exercises forces you to work your triceps in a different plane than many typical tricep exercises.
- Intermediate
- Triceps
- Rope Cable
2. Cable Tricep Pushdown
97.9 mSCORESWAPPED 346 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
3. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 280 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Intermediate
- Triceps
- Rope Cable
4. Cable One Arm Underhand Tricep Extension
85.4 mSCORESWAPPED 240 TIMESLike other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By using an underhand grip, you can more easily keep your elbows close to your sides. By performing this exercise with each side independently, you remove the risk of compensating for any weakness between sides.
- Intermediate
- Triceps
- Rope Cable
5. Single Arm High Cable Tricep Extension
82.6 mSCORESWAPPED 224 TIMESAn isolation exercise focusing on the triceps, particularly the long head, for improved arm definition. The high cable setup allows for a full stretch of the triceps muscle, enhancing the muscle development potential.
6. Single Arm Dumbbell Tricep Extension
88.5 mSCORESWAPPED 220 TIMESThis exercise is a variation on the more standard Dumbbell Tricep Extension. Like other tricep extensions, this is an isolation movement that targets your triceps. By performing this exercise with a single arm, you add more instability to the movement, as well as prevent yourself from compensating for any strength discrepancies between sides.
7. Seated Tricep Press
97.4 mSCORESWAPPED 213 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
8. Dumbbell Kickbacks
93.7 mSCORESWAPPED 204 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
9. Bench Dip
93.8 mSCORESWAPPED 171 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
10. Machine Tricep Dip
92.9 mSCORESWAPPED 166 TIMESMachine Tricep Dips are a variation on the more standard Dip. This is a compound movement that primarily targets your triceps. By using a machine, you restrict your range of motion, and add more stability to the movement. This allows you to focus on exertion rather than stabilizing the movement. Because you’ll also be using a weight stack instead of bodyweight, you can have more control over your resistance. This is a great exercise for anyone looking to work towards performing full bodyweight dips, or just building muscle mass and strength in your triceps.