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Coached by Camila

Cable Tricep Extension

PushCablesProgressTricepsAnconeus

Tempo 2 · 1 · 2 · 0

Set up

  1. 01High pulley, straight bar. Stand close enough that the cable stays over the elbows.
  2. 02Elbows glued to the ribs. Slight forward lean from the hips, spine long.
  3. 03Wrists straight — do not break them into extension.

Cues

  • Press the bar down until the elbows lock without hyperextending.
  • Only the forearms move. Upper arms stay quiet.
  • Return until the forearms are about parallel, then repeat.

Breath

Exhale as you press down. Inhale as you return.

Common faults

Elbows flying forward

Think 'pins in the ribs'. Lighter load if they leave.

Shrugging or leaning into it

Pack the shoulders. The torso does not pump the bar.

Pulling the bar up like a row

This is a pushdown. Press toward the thighs. The stack lifts you back.

Regression

Single-arm cable extension, or a band pushdown.

Progression

Overhead cable extension, then a close-grip press.

Pair with