How to do the Cable Alternate Triceps Extension
Cable Alternate Triceps Extension is an intermediate single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Shoulders.
Cable Alternate Triceps Extension demonstration · © GymiaFit
Cable Alternate Triceps Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Cable Alternate Triceps Extension step by step
- 1Stand facing the cable machine with your feet shoulder-width apart.
- 2Hold 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.
- 3Keep your upper arm stationary and extend your forearm backward, fully straightening your arm.
- 4Pause for a moment, then slowly return to the starting position.
- 5Repeat with your left arm.
- 6Continue alternating arms for the desired number of repetitions.
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Cable Alternate Triceps Extension — questions
What muscles does the Cable Alternate Triceps Extension work?
The Cable Alternate Triceps Extension primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Cable Alternate Triceps Extension?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Alternate Triceps Extension suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Alternate Triceps Extension?
Cable Concentration Extension (on Knee), Cable High Pulley Overhead Tricep Extension, Cable Incline Triceps Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Alternate Triceps Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.