Cable Alternate Triceps Extension
Expert Advice
Keep your elbows close to your body and avoid using momentum to ensure maximum triceps engagement.
How-to-do Steps
- Stand in front of a cable machine with the pulley set at about shoulder height.
- Grab the handle with one hand and step back into a staggered stance.
- Keep your elbow fixed at your side and extend your arm fully to engage the tricep.
- Slowly return to the starting position while maintaining tension.
- Alternate arms after completing the set with one arm.
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Muscles Worked
Cable Alternate Triceps Extension primarily targets the Triceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Alternate Triceps Extension work?
Cable Alternate Triceps Extension primarily targets the Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Alternate Triceps Extension?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Alternate Triceps Extension suitable for beginners?
Cable Alternate Triceps Extension is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
