If you’re looking for new exercises to take your tricep training to the next level, you’re in the right place! Your triceps make up two-thirds of each arm. Your biceps make up the other third for the most part.
If you want bigger arms, don’t just focus on doing curls every time you’re in the gym. I'm not saying you shouldn't train your biceps, but your triceps are actually the bigger muscle group.
There are a lot of different ways to train your triceps too ... and you can train them with virtually any type of equipment. While it’s good to use free weights, it's always a good idea to diversify too.
For triceps, I personally love using cable machines! They’re smooth, versatile, and offer benefits that free weights can't. Why do I choose cable machines for triceps, though?
If you don’t know what sets cables apart from other types of equipment, you’re about to learn. After that, I’ll cover my top 5 favorite cable exercises for training your triceps ... exercises you can build into powerful tricep cable workouts.
Key Takeaways
Cable tricep exercises provide constant tension for better muscle stimulation.
Proper Form Tips: Keep elbows pinned, controlled negatives, and a strong mind-muscle connection to maximize muscle activation.
These tricep cable workouts can be programmed for hypertrophy, strength, or endurance.
A full cable triceps routine can build bigger, stronger arms when paired with proper nutrition and recovery.
What Are Tricep Cable Exercises?
Tricep cable exercises are resistance movements performed using a cable machine to target the triceps through constant tension and controlled movement patterns. Because cables allow resistance through multiple angles, they are one of the most effective tools for building arm size and strength.
If you’re looking for new tricep cable exercises to take your arm training to the next level, you’re in the right place!
Benefits of Training With Cables
I have been, and always will be, a big supporter of changing up the type of training you do over time. That includes using different types of equipment over time.
Cables can give you some benefits that you just don’t get with free weights and other machines. If you want to know what those benefits are, keep reading!
Cables Provide Constant Tension
When you lift free weights, the resistance is always against gravity. Gravity never changes direction, so the weight is always being pulled downward.
The problem? Not every exercise moves along a perfect vertical path. For this reason, tension can increase and decrease at different points throughout the movement.
On a cable machine, the weight only moves vertically because it's attached to a pulley. This allows the resistance to stay constant no matter which direction you pull the cable.
That way, your muscles will have a constant level of tension. That's something you don’t get with free weights!
Cables Are Versatile
Cable machines allow you to adjust angles and height easily. This lets you train the triceps in both shortened and stretched positions, creating more complete muscle stimulation.
Cables Are Very Functional
Cables also allow you to train through natural movement paths. Because resistance can be applied in multiple directions, you can better match real-world movement patterns while maintaining controlled tension.
Top 5 Cable Exercises for Triceps
If you're looking for some cable tricep exercises for bigger triceps ... these are my favorites.
Before we start, keep these universal form cues in mind during all tricep cable exercises:
- Keep your elbows pinned when required
- Brace your core to protect your spine
- Control the negative (lowering phase)
- Focus on the mind-muscle connection
These details dramatically improve muscle activation and results.
1) Overhead Tricep Extensions
This was the example I used earlier, and it’s awesome! Proper form is important, so pay close attention to my directions.
Step-By-Step Directions:
1. Start by using a rope attachment, and set the height of the cable to around the height of your waist.
2. Grab the rope with both hands and spin to face away from the cable machine. Your hands should be behind your head with your elbows close to your ears. Be sure to keep your core tight so that the cable doesn’t pull your back into an arch. This is the starting position.
3. Engage your triceps and pull the rope upward until your elbows are straight.
4. Squeeze your triceps for a second at the top, then slowly lower the rope back to the starting position.
5. Repeat this for reps.
Why it Works: Training the triceps in a stretched overhead position increases tension and muscle activation.
Programming Tip:
Hypertrophy - 10–12 Reps
Strength - 6–8 Reps
Muscular Endurance - 15–20 Reps
2) Cable Skull Crushers
This is a great cable exercise for the triceps, but you will need a bench.
Step-By-Step Directions:
1. Start by setting the cable height to the lowest setting with an EZ bar attachment hooked up. Next, place the head of the bench near the cable attachment.
2. Lie back on the bench with your head close to the cable, and grab the EZ bar attachment behind your head. Keep your elbows close to your head with your upper arms fixed in the same spot throughout the movement. This is the starting position.
3. Engage your triceps to press the bar overhead until your elbows are completely straight.
4. Squeeze your triceps for a second at the top, then slowly return the bar to the starting position.
5. Repeat this for reps.
Why it Works: Cable skull crushers maintain constant tension through the full range of motion while reducing joint stress.
Programming Tip:
Use slow, controlled negatives to increase time under tension.
3) Cross-Cable Tricep Extensions
This one will require 2 cables, but it’s a great isolation exercise. If you want to feel a good mind-to-muscle connection, try these!
Step-By-Step Directions:
1. Stand between two cables with one on each side of you. Set the height to around eye level. Grab the left cable attachment with your right hand, and the right attachment with your left hand.
2. Begin with your elbows bent at your sides and your hands next to each other in front of you. The cables should cross over one another so they form a big “X”. This is the starting position.
3. Engage your triceps to pull each cable out to your sides.
4. When your elbows are fully straight, squeeze your triceps for a second.
5. Then, slowly return to the starting position, and repeat for reps.
Why it Works: This isolation movement enhances mind-muscle connection and tricep engagement.
Programming Tip:
Pause briefly at full extension to maximize contraction.
4) Bent-Over Single Arm Tricep Kickbacks
This is another exercise that you can feel a strong mind-to-muscle connection with.
The best attachment for this exercise, in my opinion, is the single-sided rope. It allows your wrist to stay in a more comfortable position and feels more natural.
Step-By-Step Directions:
1. Start with the cable set to the lowest height. Grab the rope with one hand, and take a small step to lift the weight off the rack.
2. Bend at your hips to get your torso parallel with the ground, or as close as you can. Pinch your elbow to your side so your upper arm is in line with your torso as well. This is the starting position.
3. From here, engage your tricep and pull the rope until your arm is fully extended behind you.
4. Squeeze your tricep for a second, then slowly return to the starting position.
5. Repeat this for reps, and do the same number of reps with your opposite arm.
Why it Works: Single-arm work helps correct imbalances and improves muscle control.
Programming Tip:
Keep your elbow pinned to maintain tension.
5) Reverse-Grip Tricep Pressdown
The overhand grip tricep pressdown is a great exercise, but I’ve always been a fan of the reverse grip. It’s a variation many people forget about, but should still do.
The best attachment for this exercise is the EZ bar due to the angle on the handle. It puts your wrist in a more natural position.
Step-By-Step Directions:
1. Attach the EZ bar to the cable and set it to the highest setting. Grab the bar with an underhand grip and take a small step back to lift the weight from the rack.
2. Pull your elbows down to your sides and keep them there. This is the starting position.
3. From here, engage your triceps and pull the bar down until your elbows are fully straight.
4. Squeeze your triceps for a second, then slowly return to the starting position.
5. Repeat this for reps.
Why it Works: The reverse grip shifts emphasis and challenges the triceps differently than traditional pressdowns.
Programming Tip:
Keep your upper arms fixed and avoid swinging your shoulders.
Sample Cable Triceps Workout
Here’s a simple way to combine these tricep cable exercises into a full workout:
| Exercise | Sets | Reps |
|---|---|---|
| Overhead Extensions | 3 | 10–12 |
| Skull Crushers | 3 | 8–10 |
| Cross-Cable Extensions | 2 | 12 |
| Kickbacks | 2 | 15 |
| Reverse-Grip Pressdowns | 2 | 15–20 |
Rest 60–90 seconds between sets.
Getting Results From Your Training
Using cable exercises is a great way to improve your tricep workout. However, real progress comes from structured workouts, smart nutrition, and proper recovery.
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Frequently Asked Questions
Are cable tricep exercises better than free weights?
Both are effective. Cables provide constant tension and angle versatility, making them excellent for muscle growth.
How often should I train triceps with cables?
1-2 sessions per week works well for most people, depending on recovery.
What rep range builds triceps best?
6–8 reps for strength, 8–12 for growth, and 15–20 for muscular endurance.
Can beginners use tricep cable workouts?
Yes. Cable machines offer controlled resistance and are beginner-friendly.
