Are cable tricep extensions good?: Cable tricep extensions, also known as cable rope triceps press downs, are an effective triceps workout. You’ll need a straight bar, EZ bar or cable pulley with a rope attached.
It would help if you gripped the bar with an overhand hold for cable triceps extensions. Pull the bar so that your arms are at a 90-degree position while keeping your upper body upright.
Slowly lower the bar until your arms reach their entire extension, and then bring them back to a 90-degree angle. Repeat.
When trained correctly, the triceps can provide significant help during workouts. Your triceps will help you with barbell and bodyweight exercises like deadlifts and bench presses.
You can use an overhand or neutral grip depending on the attachment of the pulley. This will activate the muscles in your forearms and hands.
Supersets are two exercises that you perform without resting between them. Combine cable triceps pushdowns and biceps curls to get a great arm workout. [Are cable tricep extensions good?]
7 best cable extension exercises are suitable for tricep
- Cable Tricep Pushdown
- Overhead Cable Tricep Extension
- Single-Arm Cable Tricep Extension
- Reverse Grip Tricep Pushdown
- Rope Tricep Pushdown
- Cable Kickbacks
- Cross Body Cable Tricep Extension
1. Cable Tricep Pushdown
Power Guidance reached out to me via Instagram, asking if I would be willing to write an unbiased review in exchange for their products. Naturally, I was happy to do so.
I had already purchased a triceps attachment and a straight bar, but Power Guidance kits were high quality.
The quality of these items was again evident as I opened the boxes. It doesn’t seem like there is any difference between this and similar items that you might find in a gym.
These feel very sturdy and heavy without feeling cheap. These will last a long time and probably even outlive me.
The set includes two snap hooks to attach your handles to the cable machine. They feel more premium and are gold-tinted, with the Power Guidance Logo emblazoned across them.
The triceps cord is also pliable and not stiff like some others. These items were given to me as a gift, but it’s a great deal when I look at the price.
I didn’t have a “V Handle with Rotation”, which I called a “close grip attachment”. I perform seated, close-grip rows at my home gym.
However, I used a T-bar row attachment without a textured rubber surface. The attachment is slightly larger than you would find in a gym, so my “close-grip” rows were not as tight as they should have been.
The proper attachment allowed me a more excellent range of motion, and a more comfortable hold. It’s also nice to have a textured grip.
This will prevent the handle from sliding during sweaty sessions and also prevent calluses. Rubber coating feels premium.
With care, I’m confident it will last time and not peel away like some of the older, beaten-up kits you see in commercial gyms. [Are cable tricep extensions good?
2. Overhead Cable Tricep Extension
The triceps – the forgotten half of the upper arms. After a bicep flex, you might hear “welcome” to a gun show.
But rarely will you hear an amusing quip about triceps. They are essential for controlling your elbows. The triceps brachii has three heads and is involved in two main actions.
The first involves extending or straightening the elbow. Second, the shoulder extension helps pull down an arm from a position overhead or in front of the body. The triceps also act as shoulder joint stabilizers.
It runs the length of the back upper arm to attach at the tip of the elbow, called the olecranon process of the ulna. The olecranon of the ulna is the process that attaches to the tip of the elbow.
The triceps have three heads: medial, long, and lateral. The long head is the most active part of the triceps during overhead presses.
Overhead triceps extensions are a great way to work all three heads and add a new exercise to your routine.
This exercise can be performed using a dumbbell or kettlebell while standing or seated. Grab the dumbbell surface or the kettlebell handles with both hands and hold the weight above your head.
Slowly lower the weight as far behind your head as you can. Keep your trunk up and your core engaged. Weight should be placed along the spine. [Are cable tricep extensions good?]
Read Also: Can you build a chest with just pushups?
3. Single-Arm Cable Tricep Extension
Do you want to build those powerful triceps at home without spending a fortune on expensive equipment and accessories?
The single-arm cable extension is the perfect way to sculpt those triceps! This guide will teach you everything you need about this exercise.
We’ll cover the basics, how to perform it and answer some common questions so that you can see results!
Single-arm cable tricep extensions, or one-arm cable extensions, are powerful exercises that will blast your triceps into shape.
Imagine this as your secret weapon for fitness. You will use a cable machine and a one-armed technique to sculpt killer triceps.
Let’s first discuss the “why” before we get into the “how.” This exercise targets the triceps – those three-headed muscle groups that give you the power to pull, push and flex your arms.
There’s still more! The single-arm cable tricep extensions also work your shoulders and forearms, providing a total upper-body workout.
This is like killing three birds with one rock, but it’s much more friendly to our feathered friend.
Let’s get to work. Here is a guide that will show you how to do the single-arm cable triceps extension like a professional: [Are cable tricep extensions good?]
4. Reverse Grip Tricep Pushdown
Weightlifters love the pushdown movement because it builds size and strength in your triceps.
Many people overlook the reverse grip tricep press down. This variation builds strength in the medial head beneath the more visible long and lateral heads.
This is an excellent exercise for anyone who wants to increase arm strength, whether athletes, bodybuilders, or just trying to improve their arm strength.
The reverse grip tricep press down is perfect for anyone who wants to improve the appearance of their arms.The reverse grip triceps pushdown is more of an isolation motion than a complex one.
Exercises that isolate muscles are good for correcting any muscle imbalances or weakness.You can compensate for an imbalance by performing the reverse grip triceps pushdown.
Compound exercises like the incline push or dumbbell fly can also improve your performance. [Are cable tricep extensions good?]
Read Also: How to fix a gap between the chest?
5. Rope Tricep Pushdown
The triceps pushdown can be performed using a straight bar or a variety of grip attachments on cable machines that isolate the triceps. These include the EZ Curl Bar, the V-Bar, and the triceps attachment (for a triceps pushdown).
All of them are attempting the same thing: to make this isolation motion more comfortable, by aligning their grip with the correct natural position of the arms when they extend.
Which pushdown is best for building that large muscle that makes up more than half the upper arm size with all these different equipment options?
This triceps exercise guide will show you that the grip can be different between underhand and overhand when it comes to triceps pushing down.
You will feel the difference in palms down and up and wonder why you haven’t been doing the underhand grip.
You probably thought it was because you were told that the anatomical position of your hand does not matter to the triceps. That’s true.
The triceps is not affected by the position of the hands. The triceps is attached to the common tendon of the olecranon, not the radius. Therefore, the movement of the forearm has no direct impact. [Are cable tricep extensions good?]
6. Cable Kickbacks
The dumbbell triceps Kickbacks are a classic arm day exercise. But what if you were told there was another and perhaps better method of hitting your tris.
Cable triceps Kickbacks are precisely what they sound like the same motion pattern as dumbbell kickbacks but using a cable machine.
The result is a more excellent range of motion and a longer time spent under tension. This will ultimately lead to more muscle activation for your triceps.
Kate Meier shares all you need to learn about cable triceps kickbacks, including benefits, mistakes to avoid, and alternatives. Kick back and relax while you read!
If performed correctly, only your elbow should move from a flexed to a full extension. All of your body parts should be fixed. As you kick the cable back and squeeze it, your eyes should look forward.
The best cable machines for the home gym make doing cable triceps at home easy, but not everyone can afford or has floor space. You can achieve a similar result by using resistance bands.
To do a resistance-band triceps kicking back, anchor your band at a low angle, then step back and repeat the steps. [Are cable tricep extensions good?]
7. Cross Body Cable Tricep Extension
Cross-body tricep extensions are a great way to build and sculpt the triceps. This exercise isolates the back of the arm to improve muscle definition and strength. Both arms can be engaged independently to correct muscle imbalances.
The cross-body triceps extension is suitable for all fitness levels and can improve the strength of your arms.
This guide will teach you the correct technique to perform this exercise. This guide will cover step-by-step instructions, expert tips, and how to integrate this exercise into your daily routine.
Stand between the two cable machines. Attach single-handed grips and adjust the pulleys at the highest setting.
Standing with your feet shoulder-width apart and facing the machine, place them so that they are at least two inches apart. Grab the left cable using your right hand and the suitable cable using your left.
Standing slightly away from the cable machine is a good idea. It would help if you pulled your shoulders back and your elbows slightly outward (15-30 degrees about your torso). This position should be maintained throughout the entire exercise.
Keep your shoulders in place and straighten both arms to full elbow extension. Keep control of the entire movement.
Keep your shoulders fixed while controlling the weight as you slowly bring the handles up. Warm up your shoulders and triceps to avoid strains.
Avoid momentum. Focus on slow and controlled extensions. Avoid straining your lower back by keeping your spine straight and your core engaged.
Start with lighter weights and master the form first before adding heavier weights. Inhale and exhale as you return to your starting position.
Hold the extended position for a few moments to increase tension in your triceps. [Are cable tricep extensions good?]
Conclusion:
Cable tricep extensions are excellent for building and toning the triceps. They offer constant tension, versatile exercise options, and controlled movements, making them practical for beginners and experienced lifters.
Including them in your routine can significantly improve tricep strength and arm definition. [[Are cable tricep extensions good?]]
Are cable tricep extensions good? FAQ
1. What part of the triceps are cable extensions targeting?
Ans: Cable tricep extension primarily targets the long head. Still, you can also target the lateral or medial heads with different variations.
2. Are cable tricep extensions better than free weights?
Ans: Both have advantages. Free weights help build strength by allowing for more controlled movements and constant tension. Cable extensions also provide constant tension. The best results can be achieved by combining both into your workout routine.
3. Can beginners do cable tricep extensions?
Ans: Cable triceps extensions are suitable for beginners. The adjustable resistance makes it possible to begin with lighter weights and increase them as your strength increases.