Best Triceps Workouts With Cable Machines To Build Muscle Mass

The Cable Rope Tricep Extension is a great exercise to specifically strengthen your triceps. Using a cable machine allows for better control and consistent tension, making it ideal for adjusting weights easily and performing high-repetition sets.

How to do it

1. Set the pulley to the highest position and attach the rope.
2. Hold the rope with your palms facing each other, elbows at your sides, bent at 90 degrees.
3. Engage your core and keep your back straight.
4. Extend your arms by straightening your elbows while keeping them close to your body.
5. Return to the starting position by bending your elbows.

The Tricep Overhead Extension with Rope is a great exercise to strengthen your triceps. Using a cable machine allows for better control and keeps tension on the muscles throughout the movement for effective results.

How to do it

1. Attach a cable rope to the pulley at shoulder height.
2. Stand facing away from the pulley and grip the rope with your palms facing each other.
3. Bend slightly forward with your back straight and your chest up, positioning one foot forward.
4. Extend your arms straight above your head, keeping your elbows close to your ears.
5. Slowly bring your elbows back to the starting position.

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 Cable One Arm Underhand Tricep Extension is a focused exercise targeting the triceps. Using an underhand grip helps keep your elbow close to your side, allowing for better control and balance when working each arm individually.

How to do it

1. Stand next to the cable machine with one arm aligned to the cable.
2. Grab the handle with your palm facing up.
3. Extend your arm down by straightening your elbow, keeping your elbow close to your side.
4. At the bottom, rotate your arm so your palm faces in toward you and pause briefly.
5. Slowly return to the starting position, keeping tension in your tricep.
6. Engage your core, keep your elbow steady, and keep your wrist straight throughout the exercise.

The Cable One Arm Tricep Side Extension is a focused exercise that primarily targets the triceps. Doing it one arm at a time helps ensure even strength and allows for a unique movement angle that activates the muscles differently than standard tricep exercises.

How to do it

1. Stand next to the cable machine, slightly behind the cable path.
2. Reach up and grab the handle with the hand farthest from the machine, palms facing you.
3. Keep your elbow at your side and press the cable down and across your body using your triceps.
4. Pause for a moment at the bottom of the movement.
5. Slowly return to the starting position, keeping tension in your triceps.
6. Engage your core, keep your shoulders back, and maintain good posture throughout.

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 Cable Underhand Tricep Pushdown targets the triceps, especially the inner part, using an underhand grip. It's great for improving arm strength and definition while providing consistent resistance through the entire movement.

How to do it

1. Stand facing the cable machine with feet shoulder-width apart and knees slightly bent.
2. Hold the bar with palms facing up.
3. Push the bar down, keeping elbows locked at your sides.
4. Pause briefly at the bottom, engaging your triceps.
5. Slowly return to the starting position, maintaining tension in your triceps.
6. Keep good posture: engage your core, shoulders back, and chest up.

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.