Cable Alternate Triceps Extension

Setup

1. 01Attach two single handles to a high pulley, or one handle used hand-to-hand.
2. 02Grip a handle in each hand with a neutral or overhand grip.
3. 03Stand tall a small step back from the stack with a soft knee bend.
4. 04Pin both elbows to the sides with forearms up toward the pulley.

Execution

1. 01Extend one elbow fully, driving the handle down beside the thigh.
2. 02Control the handle back up as the forearm returns toward the pulley.
3. 03Extend the opposite arm in the same manner.
4. 04Alternate arms in a steady rhythm, keeping both elbows fixed.

Checkpoints

• -Elbows stay glued to the ribs on both sides.
• -Each rep reaches complete lockout at the bottom.
• -Torso stays square to the stack, not twisting with each rep.
• -Shoulders stay down; no shrugging as the arms alternate.

Common mistakes

• -Letting the elbow drift forward to press with the shoulder.
• -Twisting the torso side to side with the alternating rhythm.
• -Cutting the top range and never letting the triceps lengthen.
• -Using so much weight the elbows leave the sides.