Best Beginner Triceps Workouts With Cable Machines

The Cable Tricep Pushdown is an exercise that works the triceps, the muscles at the back of your arms. Using a flat bar allows you to keep your palms facing down, helping to stabilize your wrists as you perform the move.

How to do it

1. Set the pulley to the highest position with a straight or angled bar attached.
2. Grip the bar with your palms facing down and elbows bent at 90 degrees, close to your body.
3. Keep your core tight and your shoulders back.
4. Push the bar down by extending your elbows, keeping them close to your sides until your arms are straight.
5. Return to the starting position by bending your elbows back.

The Single Arm High Cable Tricep Extension targets the triceps for better arm definition. Using the cable machine allows for a full stretch of the tricep muscles, promoting growth and strength.

How to do it

1. Stand with your back to the cable machine in a staggered stance, with your active arm aligned with the cable.
2. Grab the handle with one hand, keeping the cable over your shoulder.
3. Push the handle forward, fully extending your arm while keeping your elbow and shoulder locked in place.
4. Pause at the end, feeling the tension in your tricep.
5. Slowly let the handle return to the starting position, maintaining good posture and engagement in your core.

The Lateral Cable Tricep Extension is an exercise that focuses on strengthening the triceps using a cable machine. It allows for controlled movement and targets each arm individually, helping to balance strength on both sides.

How to do it

1. Stand next to a cable machine with the cable set below shoulder height.
2. Hold the cable handle with your outer hand, palm facing your chest.
3. Keep your forearm parallel to the ground and extend your elbow, moving the cable away until it's level with your shoulder.
4. Slowly return to the starting position and repeat on the other side.