Cable Seated High Triceps Extension
Isolate and strengthen your triceps with Cable Seated High Triceps Extensions. Build upper arm muscle with controlled, effective movements.
The Cable Seated High Triceps Extension is a compound exercise that mainly works the triceps, with help from the chest. You'll need: exercise bench or cable handle attachment or weight plates or cable machine.
Required Equipment
Cable Seated High Triceps Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head)
Cable Seated High Triceps Extension Variations and Alternatives
How to do the Cable Seated High Triceps Extension
Setup:
Adjust the cable machine to the highest setting.
Attach the handles to the cable.
Positioning:
Sit on the bench, ensuring your back is straight and your feet are planted firmly on the ground.
Grasp the cable handles with both hands, palms facing each other.
Starting Position:
Bring your hands overhead, keeping your elbows close to your head.
Your arms should be bent at about a 90-degree angle at the elbows.
Movement:
Inhale and hold the starting position.
As you exhale, extend your arms upward until they are fully extended, keeping the elbows stationary.
Squeeze your triceps at the top of the movement.
Return:
Slowly lower the handles back to the starting position, maintaining control throughout the motion.
Ensure your elbows stay close to your head and do not flare out.
Repetitions:
Perform 8-12 repetitions based on your fitness level.
Tips:
Use a weight that allows you to perform the exercise with good form.
Avoid using momentum; focus on controlling the weight during both the upward and downward movements.
Keep your core engaged to maintain stability.
Cool Down:
After completing your set, gently stretch your triceps to aid recovery.
Cable Seated High Triceps Extension FAQs
What muscles does the Cable Seated High Triceps Extension work?
The Cable Seated High Triceps Extension mainly works the triceps, with help from the chest. The main muscles are the triceps brachii.
What equipment do you need for the Cable Seated High Triceps Extension?
Exercise bench or cable handle attachment or weight plates or cable machine.
Is the Cable Seated High Triceps Extension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Seated High Triceps Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Seated High Triceps Extension variations and alternatives?
Similar exercises include the Band High-Pulley Overhead Triceps Extension, Cable Incline Skull-Crusher, Cable Standing Single-Arm Horizontal Triceps Extension and Cable High-Pulley Single-Arm Tricep Extension.
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