Cable Bent-over Triceps Extension
The Cable Bent-over Triceps Extension primarily works the Triceps (Long Head) and stabilizer support from the Anterior Deltoid, Erector Spinae, External Obliques, Pectoralis Major (Clavicular), Rectus Abdominis, Wrist Flexors. It is a cable isolation exercise at intermediate difficulty.
The Cable Bent-over Triceps Extension is an intermediate isolation exercise performed with cable, following a extension movement pattern. It primarily targets the Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A cable isolation push exercise targeting the Triceps (Long Head).
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Long Head) |
Muscles Worked
The Triceps (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Erector Spinae, External Obliques, and 3 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Grasp cable bar from medium-high pulley with narrow or shoulder width overhand grip.
- Turn body away from pulley apparatus and position turned cable bar behind neck.
- Bend over downward with cable bar positioned behind neck, gripped at each side.
- Lunge forward with one leg.
- Allow elbows to be pulled back under cable resistance.
Execution
- Extend forearms forward until elbows are straight.
- Allow cable bar to return back over neck.
- Repeat.
Comments
- Let cable resistance pull arms back to maintain degree of shoulder flexion, dependent upon flexibility.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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