Exercise guide
Cable High Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
The Cable High Triceps Extension targets the long head of the triceps by placing the muscle in a fully stretched overhead position. Using a high anchor point and bracing against the equipment frame or pull-up bar provides the stability necessary to isolate the triceps and maximize mechanical tension.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the highest setting and attach a rope or straight bar.
- Stand facing away from the machine and grasp the attachment behind your head with a neutral or overhand grip.
- Lean slightly forward, bracing your upper back or hips against the machine or pull-up bar frame for maximum stability.
- Adopt a staggered stance with one foot forward to maintain balance and keep your spine neutral.
How to do it
- Exhale as you extend your arms forward and slightly upward until your elbows are fully locked out.
- Squeeze your triceps forcefully at the peak of the contraction for one second.
- Inhale as you slowly control the weight back to the starting position, allowing your forearms to travel past 90 degrees for a deep stretch.
- Maintain a controlled 2-0-2 tempo, ensuring the upper arms remain stationary throughout the movement.
Form checklist
- Keep your elbows tucked in and pointing forward rather than flaring out to the sides.
- Ensure your shoulders stay depressed and away from your ears to avoid trap involvement.
- Maintain a tight core to prevent the lower back from arching as the weight moves behind you.
- Keep your upper arms fixed in place; only the forearms should move.
Pro tips
- If using a rope, pull the ends apart at the point of full extension to intensify the contraction in the lateral head.
- Focus on the 'stretch' at the bottom of the rep, as the long head of the triceps is most active when stretched over the shoulder joint.
Make it harder
- Perform a 4-second slow eccentric (lowering) phase to increase time under tension.
- Add a 2-second pause at the bottom of the movement to emphasize the loaded stretch.
Frequently asked
- What muscles does the cable high triceps extension work?
- The cable high triceps extension primarily targets the triceps, and also works the deltoids and forearms as secondary muscles.
- What equipment do you need for the cable high triceps extension?
- The cable high triceps extension uses cable.
- Is the cable high triceps extension good for beginners?
- The cable high triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.