Master Cable Triceps Exercises for Explosive Arm Growth

Primary Target Area

Triceps Brachii (Lateral Head, Medial Head, Long Head)

How to Perform

1. Step 1: Attach a rope handle to a high pulley. Stand facing the machine with feet shoulder-width apart, knees slightly bent, and a slight forward lean at the hips. Grasp the rope with a neutral grip (palms facing each other).
2. Step 2: Keeping your elbows pinned to your ribcage and shoulders stationary, push the rope down toward your thighs by fully extending your elbows.
3. Step 3: At the bottom of the movement, pull the ends of the rope apart (flaring the wrists) to maximize the peak contraction of the lateral head of the triceps. Hold for one second.
4. Step 4: Slowly return the rope to the starting position under control, ensuring your elbows do not drift forward or upward, and stop when your forearms are just above parallel to the floor.

Recommended Sets & Reps

3-4 sets of 10-15 reps for hypertrophy and metabolic stress. This exercise is best used as a finisher or to isolate the triceps after heavy compound movements.

Primary Target Area

Triceps Brachii (Lateral Head, Medial Head, Long Head)

How to Perform

1. Step 1: Attach a straight or EZ-bar to a high pulley and stand facing the machine with feet shoulder-width apart. Grasp the bar with an overhand grip, tuck your elbows into your ribs, and lean slightly forward at the hips.
2. Step 2: While keeping your upper arms stationary and elbows pinned, exhale and push the bar down toward your thighs by fully extending your elbows.
3. Step 3: At the bottom of the movement, squeeze your triceps forcefully for one second, ensuring your shoulders remain down and back.
4. Step 4: Inhale and slowly return the bar to the starting position at chest height, maintaining constant tension and preventing the weight stack from touching.

Recommended Sets & Reps

3-4 sets of 10-15 reps for muscle hypertrophy and metabolic stress. Use a 2-1-2 tempo (2 seconds down, 1 second squeeze, 2 seconds up) for optimal results.

Primary Target Area

Triceps Brachii (Long Head), Triceps Brachii (Medial and Lateral Heads), Anconeus

How to Perform

1. Step 1: Attach a rope or straight bar to a cable machine set at chest or head height. Face away from the machine, grasp the attachment behind your head with a neutral grip, and step forward into a staggered stance while leaning slightly forward.
2. Step 2: Keeping your upper arms fixed and elbows tucked close to your ears, extend your arms forward and upward by contracting the triceps until your elbows are fully locked out.
3. Step 3: Pause for a second at the point of full extension, flaring the rope ends slightly (if using a rope) to maximize the peak contraction of the triceps.
4. Step 4: Slowly lower the weight back to the starting position behind your head, maintaining constant tension and ensuring a deep stretch in the long head of the triceps.

Recommended Sets & Reps

3-4 sets of 10-15 reps for hypertrophy. This exercise is most effective when focusing on the stretch and mind-muscle connection rather than maximal load.

Primary Target Area

Triceps Brachii (Long Head, Lateral Head, Medial Head)

How to Perform

1. Step 1: Set the cable pulley to the highest position and attach a single D-handle. Stand facing the machine with a staggered stance, grip the handle with a neutral or overhand grip, and pin your elbow to your side.
2. Step 2: Keeping your upper arm completely stationary, exhale and extend your arm downward by contracting your triceps until your elbow is fully locked out.
3. Step 3: Pause for one second at the bottom of the movement, squeezing the triceps muscle intensely to ensure maximum motor unit recruitment.
4. Step 4: Inhale and slowly return the handle to the starting position over a 2-3 second count, maintaining constant tension until your forearm is just above parallel to the floor.

Recommended Sets & Reps

3-4 sets of 10-15 reps for hypertrophy and muscular endurance. This isolation movement is ideal for high-volume finishing to maximize metabolic stress in the triceps.