Triceps · Cables · 25 exercises

Tricep workouts with cables

A cable tricep workout: pushdowns with a bar and a rope, overhead extensions and kickbacks.

The triceps makes up about two thirds of the upper arm. Its long head crosses the shoulder, so it’s worked hardest when your arm is overhead; pushdowns and close-grip presses train the other two heads more. A good triceps workout includes one of each.

A cable keeps tension on the muscle through the whole range, including the ends of a movement where a dumbbell goes slack, and moving the pulley up or down changes the angle of resistance. Cables make it easy to add a little weight at a time.

Cable tricep workout

Three attachments, three angles.

Cable Pushdown
Sets
3
Reps
10–12
Rest
90 s
Cable Overhead Triceps Extension (Rope Attachment)
Sets
3
Reps
10–15
Rest
60–90 s
Cable Pushdown (With Rope Attachment)
Sets
3
Reps
12–15
Rest
60 s
Cable One Arm Tricep Pushdown
Sets
2
Reps
12–15 each side
Rest
60 s
Cable Kickback
Sets
2
Reps
15
Rest
60 s

Can’t do one of these?

Machine taken or training somewhere else? Each of these has substitutes that work the same muscles.

Tips

Do at least one overhead extension per workout. It is the only position that fully stretches the long head, the biggest part of the triceps.
Lock your upper arm in place on pushdowns and extensions. Only the forearm should move.
Use close-grip presses and dips for heavy work, and save extensions for moderate weights and higher reps; elbows don’t love heavy skull crushers.
Step far enough from the stack that the weight never touches down between reps; that keeps the tension on the whole set.

Run this workout in SPLYT

Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.

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25 triceps exercises with cables

Every one links to step-by-step instructions and a demonstration. Swap any of them into the workouts above.

All triceps exercises →

Questions

How many triceps exercises can you do with cables?

SPLYT’s exercise library has 25 triceps exercises you can do with cables, including Cable Kickback, Cable Pushdown and Cable One Arm Tricep Pushdown. Each one links to step-by-step instructions and a demonstration.

What is the best tricep exercise?

Overhead extensions build the most size because they stretch the long head, and close-grip bench press lets you go heaviest. Most good programs use both.

Do push-ups work the triceps?

Yes, especially with your hands close together. Diamond and close-grip push-ups put most of the load on the triceps.

Are cables as good as free weights?

For building muscle, yes. Free weights let you go heavier on the big lifts, while cables keep tension through the whole movement. Most good programs use both.