How to do a Lateral Cable Tricep Extension

Authored by Fitbod

About Lateral Cable Tricep Extension

Sets Logged
215,024
Popularity Rank
532nd
Difficulty
Beginner
Triceps Strength
94 mSCORE 10th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

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.

  1. 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 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.

Reps & Weight: How much to lift

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.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Reps & Weight