15 Best Triceps Cable Exercises For Building Bigger Arms

Want bigger, stronger arms but feel like you’ve hit a plateau with dumbbells and barbells? It’s time to switch things up with cable exercises—your secret weapon for triceps growth.

Cable exercises are a versatile and effective way to target tricep muscles. They allow for a wide range of movement and provide constant tension on the muscle throughout the exercise.

A study published found that cable-based exercises increase time under tension, a key driver of hypertrophy (muscle growth).

But it’s not just science—it’s personal experience, too. Over the years, I’ve seen clients transform their arms by including cable exercises in their routines.

The smooth resistance, adjustable angles, and versatility of the cables make them the BEST option for targeting all three heads of the triceps.

In this guide, I am sharing the 15 best triceps cable exercises, WORKOUT ROUTINES and tips to help you build more muscular arms. 

Best Triceps Cable Workout That You Can Do At GYM

Here are the 15 best Triceps Cable Exercises that help you to build stronger and bigger triceps.

1. Triceps Pushdown

If you’re looking for straightforward cable machine tricep exercises to add to your routine, triceps pushdown is a great staple exercise to get you started.

Unlike barbell or dumbbell exercises, the cable provides uniform resistance throughout the movement.

  • Using the straight bar, a pronated grip (palms down) emphasizes the outer lateral head of the triceps,
  • A supinated grip (palms up) focuses effort on the inner long head.
  • An angled V-shaped bar switches the hands into a neutral grip (thumbs up), equally targeting all three triceps heads.

A Journal of Sports Science & Medicine study found cable-based triceps exercises significantly activate muscles, especially with varied forearm positions during triceps pushdowns.

Triceps Pushdoswn

How To Do

  1. Stand facing a high-pulley cable with a short straight bar attached to it. You can do this exercise with a rope or EZ bar attachment.
  2. Slightly bend your knees, and your feet should be about shoulder-width apart.
  3. Grasp the Short bar with a pronated grip (palm down).
  4. Hold the bar at chest level with your elbows tight against your sides.
  5. Keeping your elbows stationary, straighten your arms until they are fully extended.
  6. Pause at full arm extension, flex your triceps, and slowly return the bar to the starting position.

2. Reverse-Grip Triceps Pushdown

Another excellent exercise for your cable triceps workout is the reverse-grip pushdown. In which an underhand grip focuses effort on the inner long head of the triceps.

Using an underhand grip can really reduce the strain on your forearms and make it easier on your elbows, too.

Reverse-Grip Tricep Pushdown

How To Do

  1. Attach a straight bar to the high pulley of the cable machine.
  2. Adjust the weight to something light—this is about learning the movement, not lifting heavy right away.
  3. Stand facing the machine with your feet shoulder-width apart. Grab the bar with an overhand grip (palms facing down), hands about shoulder-width apart.
  4. Now push the bar down, so your elbows are bent at 90 degrees and your upper arms are tucked close to your sides.
  5. At the bottom, squeeze your triceps – feel that muscle working.
  6. Slowly, let the bar or rope come back up. Keep that tension in your triceps as you go. Don’t just let it snap back.
  7. Let’s aim for 3-4 sets of 10–15 reps. Take a breather of about 30–60 seconds between sets.

3. Cable Tricep Kickback

One of the good examples of a single-arm tricep cable exercise is the cable tricep kickbacks. Most people perform this exercise just by using a cable.

It is a versatile and practical exercise that builds strength and muscle in all three heads of tricep muscle.

Using cables aims to maintain constant tension on target muscles, which is important for muscle hypertrophy.

This continuous resistance makes it a more beneficial method for muscle gain. Using cables can be both practical and easier for beginners.

Cable Tricep Kickback

How To Do

  1. Attach a single grip rope handle to the lowest notch on the cable pulley system.
  2. Then, bend your knees, keep your back straight, and grab the rope with your left hand.
  3. With your upper arms parallel to the floor, extend at the elbow until your arm is straight back and fully extended.
  4. Flex the triceps hard for a second, then return to the starting position.
  5. Complete all reps on the left arm and then repeat on the right arm.

4. Tricep Rope Extension

The rope tricep extension is a variation of the cable tricep extension.

This exercise wonderfully targets the triceps, helping you develop all three muscle heads: the lateral, medial, and long head. You’ll feel a more focused workout that makes a difference.

Well-built triceps have many positive carryovers into pressing movements, such as bench press and shoulder press variations.

Single Arm Rope Tricep Extension

How To Do

  1. Attach a rope to a cable stack at the highest setting. Stand facing the machine with your feet shoulder-width apart.
  2. Grasp the ends of the rope so that your palms face inward and your elbows are by your waist.
  3. Exhale as you lower the rope by completely extending your arms until they are straight down by your sides. Contract your triceps as you lower the rope. I must do the contraction, as it gives additional stimulation to my triceps. Try it.
  4. Hold for a moment and then inhale as you slowly return the rope to the starting position. Use only your forearms as you raise and lower the rope.

5. Cable Standing High Cross Triceps Extension

If you’re looking for a way to get more creative with your tricep cable workout, why not try Cable Standing High Cross Triceps Extension?

The cable cross tricep extension comes in between a pushdown and a kickback.

It is an excellent exercise for those who are tall and would otherwise struggle to stretch enough triceps.

Cable Standing High Cross Triceps Extension

How To Do

  1. Place both pulleys in the highest position on a cable station.
  2. Grab the end of the right cable with your left hand and the end of the left cable with your right hand.
  3. Flex your triceps forcefully until your elbows are completely locked out.
  4. You should feel a muscular contraction in the backs of your arms.
  5. Hold the peak contraction for a full second. Slowly release the contraction while keeping your elbows still.
  6. Repeat steps 3-4 for as many sets as are desired.

6. Cable Overhead Triceps Extension

The overhead rope tricep extension is a variation of the rope tricep extension and an exercise used to build the triceps muscles.

A study has shown that the triceps grew more in the overhead position, especially good at targeting the long head of the triceps. The denser your long-head muscle is, the larger the triceps appear overall.

You can adjust the cable height and body position to find the perfect angle for your shoulder mobility and arm length. This makes this exercise both safer and more effective than traditional overhead extensions.

Overhead Cable Tricep Extension

How To Do

  1. Attach a rope to the bottom pulley of the cable machine and face away from the pulley.
  2. Never load up to where you cannot maintain a stable body position.
  3. Hold the rope with both hands with palms facing each other (neutral grip).
  4. Step forward slightly to create tension in the cable. Bend your elbows and bring the attachment behind your head. Keep your upper arms close to your ears.
  5. Extend your arms upward, fully contracting your triceps without locking out your elbows.
  6. Slowly return to the starting position and repeat the desired number of sets and reps.

7. One-Arm Reverse-Grip Cable Tricep Pushdown

The reverse grip (palms facing up) specifically targets the lateral head of your triceps – the one that gives your arms that coveted horseshoe shape from the side.

Incorporating these single-arm exercises is a great way to address any potential imbalances. Since these are unilateral movements, you’ll truly feel every part of the action.

Single Arm Reverse-Grip Tricep Pushdown

How To Do

  1. Stand near the cable apparatus and grasp the single-grip attachment with an underhand grip.
  2. Keep your elbows at your sides and press the weight downward. Exhale as you do this.
  3. Let the weight rise slowly until your arms parallel the ground. Inhale while doing the downward motion.
  4. Repeat steps 3-4 for as many sets as are desired.

8. Cable Lying Triceps Extension

Compared to cable pushdowns, the lying triceps extension allows for a more excellent range of motion. This deeper stretch can increase muscle flexibility and potentially improve overall tricep development.

It is a perfect variation of regular skull crushers done with the bar.

Lying Cable Overhead Tricep Extension

How To Do

  1. Attach a bar at the lower end of the cable machine and place a bench in front of the cable machine.
  2. Lie down on the bench and hold a bar with an overhand grip.
  3. Your elbow should face up, and your arms should be at a 90° angle. This will be your starting position.
  4. Move the bar down until the bar reaches below your head. Keep your elbows tucked in.
  5. Press the bar up by squeezing your triceps and extend at the top.
  6. Do not lock your elbows out, and repeat for desired reps.
  7. This exercise should be done slowly and carefully under good control.

9. Incline Cable Triceps Extension

Cable Tricep Extension puts less pressure on the wrists, so they are an alternative for people with wrist strain or injury.

The incline angle can be adjusted to target different areas of the triceps. A steeper incline will place more emphasis on the long head, while a shallower incline will engage more of the lateral and medial heads.

Incline Cable Triceps Extension

How To Do

  1. Attach a rope handle to the lower pulley of a cable machine. Ensure the pulley is set at a height that allows for a comfortable range of motion.
  2. Sit on an incline bench facing away from the cable machine. Your back should be flat against the bench for support.
  3. Grasp the rope handle with both hands, palms facing each other. Your hands should be positioned so that the ends of the handle are behind your head.
  4. Bend your elbows to lower the rope behind your head. Keep your upper arms stationary and close to your head throughout the movement.
  5. Slowly straighten your arms, pushing the rope back to the starting position. Focus on squeezing your triceps at the top of the movement. Hold this peak contraction for a brief moment to maximize muscle engagement.
  6. Gradually lower the rope back to the starting position.

10. High Pulley Cable Overhead Extension

The overhead rope tricep extension is a variation of the rope tricep extension that is especially good at targeting the long head of the triceps.

This exercise allows for various grip options (such as using a rope or straight bar) and can be performed at different angles. This versatility enables you to adjust the exercise to target different parts of the triceps more effectively

Beginners might find it difficult to maintain proper form and control the movement, so it’s best to start with lighter weights and focus on technique.

High Pulley Cable Overhead Extension

How To Do

  1. Attach a rope to a cable stack as high as possible and assume a standing position.
  2. Utilize a split stance, grasp the rope overhead with a neutral grip (palms facing),
  3. And lean forward by hinging at the hips. Do not allow the weight to pull you backwards or cause an overarch throughout your lumbar spine.
  4. Initiate the movement by extending the elbows and flexing the triceps.
  5. Tuck your chin slightly to let the rope pass overhead without hitting your head.
  6. Pull the rope downward until the elbows are almost locked out, and then slowly lower under control back to the starting position.
  7. Repeat for the desired number of repetitions.

11. One Arm Cable Overhead Extension

You can use this exercise to target each side of the triceps separately.

This will balance the strength of each arm and will give you an asymmetrical look. This exercise can be done standing or seated.

Exercising one arm at a time also enhances triceps contraction and strengthens the mind-muscle connection.

One Arm Cable Overhead Extensions

How To Do

  1. Attach a stirrup (handle) to a cable pulley that is a little lower than chest-high.
  2. Grasp the stirrup with one hand and press it up over your head.
  3. Turn away from the pulley, lean a little forward, and stagger your feet for balance.
  4. Your elbow should be raised high; the cable should be pulled taut.
  5. Exhale as you raise the stirrup over your head by extending your elbow.
  6. Inhale as you flex your elbow to lower the stirrup towards the starting position.
  7. Repeat 8–12 repetitions.
  8. Repeat the exercise with your opposite arm.

12. Cable Concentration Triceps Extension

The cable concentration triceps extension is a unilateral exercise (i.e., an exercise you train one side of your body at a time).

As with all unilateral exercises, start with your weak side. To promote equal strength on both sides, do not perform more repetitions with your strong side.

Make sure you kneel in such a place and position to ensure optimal resistance throughout the exercise’s full range of motion.

Cable Concentration Tricep Extension

How To Do

  1. Attach a stirrup handle to a cable pulley and adjust the pulley up high.
  2. You were kneeling on your left knee (with the left side of your body turned towards the machine).
  3. Keep your right bent and the upper portion of your thigh parallel to the floor.
  4. With your right elbow and upper arm pressed against your inner thigh just above your knee, pull the cable down towards the floor in a slight arcing motion.
  5. Slowly, get back to the starting position. Repeat and switch arms.

13. V Bar Tricep Pushdown

The cable V-bar pushdown is an excellent alternative for your triceps. The angled bar lets you lift heavier weights than a straight bar or rope.

There are many variations to this movement. For instance, you can use an E-Z bar attachment and a straight cable bar attachment for different exercise variations.

V-Bar Tricep Pushdown

How To Do

  1. Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
  2. Standing upright with the torso straight and a small inclination forward
  3. Bring the upper arms close to your body and perpendicular to the floor.
  4. Bring the bar down with the triceps until it touches the front of your thighs.
  5. Pause at full arm extension, flex your triceps, and slowly return the V-bar to the starting position.

14. Cable Kneeling Triceps Extension

This is one of the best two-arm cable tricep exercises you can do during your arm workout.

The kneeling cable triceps extension is a single-joint exercise meant to isolate the triceps muscles using a high pulley on a cable stack and a bench.

It can also be performed in a tall-kneeling stance from a low pulley. It is most commonly used in muscle-building triceps or arm workouts.

Cable Kneeling Triceps Extension

How To Do

  1. Place a bench in front of a high pulley machine.
  2. Hold a straight bar attachment above your head with your palms facing down.
  3. Face away from the machine and kneel. Place the back of your upper arms on the bench.
  4. Keep your arms close to your head for maximum triceps engagement.
  5. Your elbows should be bent with the forearms pointing towards the high pulley.
  6. Press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor.
  7. Hold on to this position for a count, isolating the triceps, and return up to the start.

15. Cable Rear Drive

The cable rear drive is an exercise that builds muscle and strength in both the triceps and rear deltoids. It’s like two exercises targeting two different muscles.

When you go heavy with the cable rear drive, numerous muscles in your legs and core are significantly activated to stabilize your body.

Cable Rear Drive

How To Do

  1. Attach a rope to a shoulder-height cable pulley.
  2. Then, stand so the left side of your body faces the cable pulley and grab the rope with your right hand.
  3. Now, take one step to the right, so there’s tension in the cable.
  4. Then, pull your elbow back and away from the pulley so it’s facing in the opposite direction.
  5. Now, extend your forearm to the right so your arm is straight while contracting your Tricep.
  6. Exhale during this portion of the exercise.
  7. Slowly bring your forearm back and allow your arm to return to the starting position—Inhale during this exercise portion.

Tips

  • It’s best to use light to moderate weights for this exercise to minimize joint stress and maintain good form.
  • Keep your body still. Only your arm should move.
  • Keep your upper arm horizontal. If your elbow drops, your latissimus dorsi will get involved.

Cable Tricep Workout Routine and Training Techniques

1. Training Volume (Sets And Reps)

Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:

The number of reps you should do depends on your goals, whether to increase strength or build muscle mass and endurance.

  • It is best to do around 6–12 reps per set for muscle growth.
  • For strength, around 3–8 reps per set are recommended.
  • For muscle endurance, do 15-20+ reps per set.
LevelSetsRepsFrequency
Beginner2-38-121–2 times per week
Intermediate3-48-122–3 times per week
Advanced4-58-152–3 times per week
Know More: 15 Best Biceps Exercises With Dumbbells For Mass & Strength

Cable Tricep Machine Workout Routine for Beginner

Here is a beginner cable tricep workout routine that can be done at the gym:

ExerciseSetsRepsRest (between sets)
Cable Rope Tricep Pushdown41260–90 seconds
Cable Overhead Tricep Extension31060–90 seconds
Cable Kickback31260–90 seconds

Gym Cable Tricep Workout Routine For Intermediate

Here is an intermediate cable tricep workout routine that can be done at the gym:

ExerciseSetsReps Range
Cable Rope Tricep Pushdown412-15
Cable Tricep Pushdown (V-bar)412-15
Reverse Grip Cable Tricep Pushdown412-15
Cable Overhead Tricep Extension412-15

Workout Routine for Advance

Here is an advanced cable tricep workout routine that can be done at the gym:

ExerciseSetsReps RangeSpecial Instructions
Cable Rope Tricep Pushdown48-12Drop set for the last set
Cable Overhead Tricep Extension48-12
Cable Kickback38-12Heavyweight, drop set for the last
Cable Tricep Extension 38-12

Note:

Adding various exercises to your tricep workout routine is a good idea to target the muscle from different angles and provide overall muscle growth.

Be smart: don’t limit yourself to cable tricep exercises. Get the benefits they offer and use other tricep exercises to supplement them when needed.

Cable workouts can be easily incorporated into any training program and can be particularly effective when used alongside dumbbells, barbells, machines, and body weights to build the biggest, most muscular arm possible.

Triceps Brachii Anatomy and Its Functions

Triceps brachii, or triceps, are three-headed muscles opposite the biceps and responsible for 2/3 of the upper arm mass. So, focusing on and working the three tricep head muscles is essential for maximum gains.

When we know about the anatomy of the triceps, then we can easily and effectively train with these triceps exercises.

The tricep consists of 3 parts: the medial, lateral, and long head. It begins just below the shoulder blade socket and at two distinct areas of the humerus.

  • Long head: The most significant part of the tricep that runs along the back of the upper arm.
  • Lateral head: The smallest of the three muscles on the arm’s outside.
  • Medial head: Located right around the middle of the upper arm.

FAQs

Are cables better for the triceps?

Yes, Cable exercises strengthen your tricep almost better than other tricep exercises. If you want to increase the size or strength of your tricep muscles, consider adding cable tricep exercises to your routine.

What machine is good for the triceps?

The cable station is an essential piece of equipment in most gyms and an effective way to work your triceps. It is a weight stack attached to a cable, with a straight handle or rope attached to the cable at the top.

How do you work your triceps with cables?

To work your triceps with cables, you can perform tricep pushdowns, tricep pulldowns, tricep extensions, cable overhead tricep extensions, and cable kickbacks.

These exercises can be done by attaching a rope, straight bar, or V-bar to a cable machine and selecting a weight.

Proper form and technique should be used to target the tricep muscles.

Conclusion

Tricep cable exercises are a good way to work on the tricep muscles. They can make your upper body more muscular and look better, among other things.

Cable exercises can add variety, provide constant tension, and provide isolation. They can also be easily adjusted to match your fitness level.

You can start with the sample workout routines provided, but switching up your routine every 6–8 weeks is important to keep your muscles guessing and avoid hitting a plateau.

Always listen to your body and adjust the weight, reps, and sets accordingly.

Thanks for reading; enjoy your workout

References

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  • Ali A., Sundaraj K., Ahmad R. B., Ahamed N. U., Islam M. A., Sundaraj S. (2016). sEMG activities of the three heads of the triceps brachii muscle during cricket bowling. J. Mech. Med. Biol. 16:1650075 10.1142/S0219519416500755
  • Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science, 22(10), 1560-1567. https://doi.org/10.1080/17461391.2022.2100279
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  • Damas F, Libardi CA, Ugrinowitsch C. The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis. Eur J Appl Physiol. 2018 Mar;118(3):485-500. doi: 10.1007/s00421-017-3792-9. Epub 2017 Dec 27. PMID: 29282529.
  • Schoenfeld, Brad J et al. “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis.” Journal of strength and conditioning research vol. 31,12 (2017): 3508-3523. doi:10.1519/JSC.0000000000002200
  • Schwarznegger, Arnold. Dobbins, Bill. (Nov 5, 1999) “The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised EBook Edition” Simon and Schuster Publishing ISBN-10: 3200328452
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