Cable Seated High Triceps Extension

Muscles worked

Setup

1. Position a flat bench a few feet in front of a cable machine, facing away from the stack.
2. Set the cable pulley to a high position (above head height) and attach a rope or straight bar.
3. Sit firmly on the bench with your back to the machine and grasp the attachment behind your head using an overhand grip.
4. Lean slightly forward from the hips and brace your core to stabilize your torso.

How to do it

1. Start with your elbows fully flexed and tucked close to your ears, feeling a significant stretch in your triceps.
2. Exhale as you extend your arms forward and slightly upward until your elbows are locked out.
3. Inhale as you slowly return the weight to the starting position behind your head, maintaining control against the cable's pull.
4. Follow a controlled tempo, taking 2-3 seconds for the eccentric (lowering) phase.

Form checklist

• Keep your elbows pinned in place; do not let them flare out to the sides.
• Ensure only your forearms move; your upper arms should remain stationary throughout the set.
• Maintain a neutral spine and avoid arching your lower back as you extend.
• Keep your shoulders depressed and away from your ears.

Pro tips

• Focus on the deep stretch at the bottom of the movement to maximize recruitment of the triceps' long head.
• If using a rope, pull the ends apart at the point of full extension to achieve a stronger peak contraction.
• Imagine driving your fists toward the opposite wall rather than just pushing 'up'.

Make it harder

• Incorporate a 2-second isometric hold at the point of full extension.
• Slow down the eccentric phase to 4-5 seconds to increase time under tension.

Frequently asked

What muscles does the cable seated high triceps extension work?

The cable seated high triceps extension primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the cable seated high triceps extension?

The cable seated high triceps extension uses cable.

Is the cable seated high triceps extension good for beginners?

Yes. The cable seated high triceps extension is a beginner-friendly movement and a strong foundation to build on.

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