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How To Do Cable Tricep Extensions

(TRUST ME… YOU’RE DOING IT WRONG)
By Jeff Cavaliere MSPT, CSCS

That forward lean in the Cable Triceps Extension shifts tension off the long head of the triceps brachii, shortens the range of motion, and your arms never develop that full, horseshoe shape you’ve been chasing. Does that mean you should throw out Cable Tricep Extensions from your workouts? Not at all. But if you’re one of the people leaning forward during the exercise, it’s time to correct your form. Today, I’m breaking down exactly which muscle groups the Cable Tricep Extension targets, why most lifters get it wrong, and how to perform it for maximum growth and joint-friendly strength.

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Frequently Asked Questions

The best tricep workout should target all 3 heads of the triceps, put the long head on stretch and make sure to hit overlapping strength curves. Here is how to workout triceps to accomplish this: • Close Grip Pin Press • Cable Triceps Pushaway • Drag Pushdown • Rocking Triceps Pushdown • Lying Triceps Extension with EZ Curl Bar

You should do 3-5 tricep exercises per training session, making sure to choose exercises that hit all 3 heads of the triceps, put the long head of the triceps on stretch, and hit overlapping strength curves.

The best tricep exercise is the Lying Triceps Extension because it can be done with either dumbbells or a barbell and allows for progressive overload. Also, if we use an EZ curl bar for this exercise, it is much safer for the wrists and elbows if we angle the arms back 20-30 degrees in the end position of this exercise.

The triceps is a single muscle with three heads (thus the name tri-ceps): the lateral head, the medial head and the long head.

The most effective triceps exercise is the Lying Triceps Extension because it can be done with either dumbbells or a barbell and allows for progressive overload. Also, if we use an EZ curl bar for this exercise, it is much safer for the wrists and elbows if we angle the arms back 20-30 degrees in the end position of this exercise.

If you have access to full gym equipment, the best 4 exercises for triceps are: Close Grip Pin Press Cable Triceps Pushaway Drag Pushdown Rocking Triceps Pushdown

You should aim to do 3-5 tricep exercises per triceps workout, making sure to choose exercises that hit all 3 heads of the triceps, put the long head of the triceps on stretch, and hit overlapping strength curves.