The cable alternate tricep extension is an isolation exercise targeting the tricep using a cable machine. It involves extending the arm at the elbow while keeping the upper arm stationary, alternating between arms.
Also Works
Shoulders
How to Perform
1
Stand facing the cable machine with your feet shoulder-width apart.
2
Hold the cable handle with your right hand and bring your arm up so that your upper arm is parallel to the ground and your elbow is bent at a 90 degree angle.
3
Keep your upper arm stationary and extend your forearm backward, fully straightening your arm.
4
Pause for a moment, then slowly return to the starting position.
5
Repeat with your left arm.
6
Continue alternating arms for the desired number of repetitions.
Pro Tips
•Set the pulley above head height and keep your upper arm stationary while extending one forearm at a time.
•Fully lock out each rep and squeeze the tricep hard for a one-second hold at the bottom.
•Keep your elbow pointed straight down and don't let it drift forward or backward during the extension.
Common Mistakes
•Moving the entire arm instead of isolating the movement to the forearm, which involves the shoulders.
•Using too much weight and leaning forward to push the handle down with body weight.
•Alternating too quickly without fully contracting the tricep on each arm.