Cable Alternate Triceps Extension

Intermediate

Triceps

Cable

Skip the guesswork: Cable Alternate Triceps Extension leans on unbroken cable tension for lockout strength and arm thickness.

How to do Cable Alternate Triceps Extension

Stand facing the cable machine with your feet shoulder-width apart.
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.
Keep your upper arm stationary and extend your forearm backward, fully straightening your arm.
Pause for a moment, then slowly return to the starting position.
Repeat with your left arm.
Continue alternating arms for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises

Cable Alternate Triceps Extension Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Move the pin one plate once the last rep feels easy.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Stretch the return phase before adding weight.

Common Cable Alternate Triceps Extension Mistakes

Letting the stack touch down between reps

Stop just short of the stack so tension never resets.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Easier and Harder Than Cable Alternate Triceps Extension

Easier progression

Barbell Decline Close Grip To Skull Press

Harder progression

Assisted Triceps Dip (kneeling)

Swap Cable Alternate Triceps Extension For

Dumbbell Incline One Arm Hammer Press On Exercise Ball

Bodyweight Kneeling Triceps Extension

Assisted Triceps Dip (kneeling)

Cable Alternate Triceps Extension — Frequently Asked Questions

How do you do the Cable Alternate Triceps Extension?

Stand facing the cable machine with your feet shoulder-width apart. 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. Keep your upper arm stationary and extend your forearm backward, fully straightening your arm. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Alternate Triceps Extension work?

The Cable Alternate Triceps Extension primarily targets the triceps. It is classified as a arms exercise and is performed with a cable machine.

How many sets and reps of the Cable Alternate Triceps Extension should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Alternate Triceps Extension good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Cable Alternate Triceps Extension?

Try the Dumbbell Incline One Arm Hammer Press On Exercise Ball, Bodyweight Kneeling Triceps Extension or the Assisted Triceps Dip (kneeling). Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.