15 Best Triceps Cable Exercises For Building Bigger Arms

If you’re striving to build bigger, stronger arms, focusing on your triceps is crucial. Did you know that the triceps make up about two-thirds of your upper arm? This blog post will provide an in-depth guide on the 15 most effective triceps cable exercises designed to promote muscle growth.

Ready for a workout game-changer? Dive right in!

Key Takeaways

Strong triceps are crucial for building bigger arms as they make up two – thirds of your upper arm and contribute to overall arm strength.
Triceps cable exercises such as the Triceps Pushdown, Reverse-Grip Triceps Pushdown, Cable Triceps Kick Back, Rope Triceps Extension, Cable Standing High Cross Triceps Extension, Cable Overhead Triceps Extension, and Cable One-Arm Reverse-Grip Tricep Push-down are highly effective for targeting and strengthening the triceps muscles.
These exercises offer benefits such as muscle isolation, time under tension training, increased hypertrophy stimulation, functional arm strength development, and continuous resistance throughout each repetition.
Incorporating these 15 best tricep cable exercises into your workout routine can help you achieve bigger and stronger arms while promoting balanced arm development.

The Benefits of Strong Triceps for Building Bigger Arms

Building bigger arms is a common fitness goal, and the secret to achieving this may be more focused on your triceps than you think. Constitute two-thirds of your arm’s muscle mass, strong triceps are fundamental in enhancing the size and shape of your arms.

They contribute significantly to upper body strength, improving other exercises like bench press variations where robust tricep muscles provide stability and power.

Furthermore, strengthening these muscles isn’t just about aesthetics; it directly impacts elbow health as well. Regularly working out with muscle-building exercises such as overhead tricep extension variations helps make tendons resilient, reducing risk of injuries.

With balanced arm development through targeted cable triceps exercises, not only do you gain bulky, aesthetically pleasing arms but also maintain long-term physical health at the joint level.

15 Best Triceps Cable Exercises for Building Bigger Arms

Discover the 15 most effective triceps cable exercises to help you build bigger and stronger arms.

Triceps Pushdown

The Triceps Pushdown is a powerful triceps cable exercise, ranking high on the list of 15 best triceps cable exercises for building bigger arms. This ubiquitous gym exercise lets you target your triceps muscles for enhanced strength and definition. Performed on a robust cable machine with various available attachments like straight bars or specialty handles, it allows versatile muscle engagement.

Reverse-Grip Triceps Pushdown

The Reverse-Grip Triceps Pushdown is a powerful exercise variation for cable triceps workout and muscle growth. Recognized as one of the absolute best triceps cable exercises, this workout is a must-have for bodybuilders seeking bigger arms. The key advantages of this exercise include:

It’s a superb variation of the conventional straight bar triceps pushdown, specifically targeting the triceps muscles more intensely.
The ability to handle substantial weight increases hypertrophy stimulation and muscle growth.
Known also as the underhand triceps pushdown, this exercise enhances your arm development through continuous tension on your muscles.
By keeping your elbow adducted throughout the movement, you further engage your triceps.
It can easily be incorporated with other effective exercises such as standing overhead cable triceps extension or single-arm cable tricep exercises to maximize results.
Alternatives like the overhead tricep extension or rope pushdown can easily substitute for variety in your routine without sacrificing effectiveness.
Unlike other workouts, you have multiple attachment options such as a straight bar, rope or V – bar handle that can be used in this exercise to work different areas of your arm
Adhering to correct form and technique is crucial: always maintain an upright posture, keep elbows tucked close to your body and apply your power only from forearms while executing each repetition.

Cable Triceps Kick Back

Cable triceps kickbacks are considered one of the best exercises for building bigger arms. This exercise targets the posterior upper arm muscles and is often seen as an improvement over dumbbell kickbacks. It is a great way to develop the triceps without emphasizing other muscles. Cable triceps kickbacks can be performed on a cable machine by sitting on a flat bench and holding the cable handles with an overhand grip. By extending the arm backward and squeezing the triceps, the cable is kicked back. This exercise helps in isolating the triceps muscles and improving their strength and size. Include cable triceps kickbacks in your comprehensive triceps workout routine for better results.

Rope Triceps Extension

The Rope Triceps Extension is a highly effective exercise for building bigger arms. This challenging exercise specifically targets the long head of the triceps, which plays a significant role in overall arm development. Here’s how to perform the Rope Triceps Extension correctly:

Start by attaching a rope handle to the high pulley of a cable machine.
Stand facing the machine with your feet shoulder – width apart and knees slightly bent.
Grasp the rope handles with an overhand grip, with your palms facing each other.
With your elbows tucked in close to your sides and your upper arms stationary, extend your forearms downward until they are fully straightened.
At the bottom of the movement, pause for a brief moment while squeezing your triceps.
Slowly return to the starting position by allowing your forearms to bend at the elbows while keeping your upper arms steady.
Repeat for the desired number of repetitions.

Greater muscle isolation: By using ropes instead of a straight bar or handle, this exercise places more emphasis on targeting the triceps muscles specifically.
Functional arm strength: The movement involved in performing Rope Triceps Extensions closely mimics real-life pushing actions, making it great for developing functional strength in the arms.
Time under tension: This exercise emphasizes slow and controlled movements, maximizing time under tension which contributes to muscle growth and development.
Cable machine convenience: The use of a cable machine allows for continuous resistance throughout each repetition, ensuring optimal muscle activation.

Cable Standing High Cross Triceps Extension

The Cable Standing High Cross Triceps Extension is a must-try exercise for bodybuilders looking to build bigger, stronger triceps. This compound triceps exercise engages multiple muscle groups and can be adjusted to suit different fitness levels and goals. Here’s why you should incorporate the Cable Standing High Cross Triceps Extension into your triceps workout routine:

Targets the triceps muscles: The Cable Standing High Cross Triceps Extension specifically targets the triceps muscles, helping them grow and develop. By performing this exercise regularly, you can achieve more defined and sculpted arms.
Enhances effectiveness with cable machine: Using a cable machine for this exercise can enhance its effectiveness. With the resistance provided by the cables, you can maximize tricep activation and stimulate muscle growth.
Shoulder-friendly exercise: One of the advantages of the Cable Standing High Cross Triceps Extension is that it can be performed without straining the shoulders. This makes it a great option for individuals with shoulder issues or those looking for an alternative to traditional overhead tricep exercises.
Involves standing and crossing cables: To perform this exercise, stand facing away from the cable machine with your feet shoulder-width apart. Grasp the handles with crossed arms in front of your chest. Extend your arms downward while keeping your elbows stationary, squeezing your triceps at full extension.

Cable Overhead Triceps Extension

The Cable Overhead Triceps Extension is a highly effective exercise for bodybuilders looking to build bigger and stronger arms. This exercise specifically targets the long head of the triceps muscle, helping to increase arm size and strength.

Targets the long head of the triceps muscle for maximum growth.
Helps stretch and strengthen the triceps muscle, leading to increased arm size.
Can be used in combination with other triceps exercises for a well – rounded workout routine.
Variations using different grip attachments, such as ropes or bars, allow you to target your triceps from different angles.

Cable One-Arm Reverse-Grip Triceps Push-down

The cable one-arm reverse-grip triceps push-down is a highly effective triceps cable exercise for building bigger arms.

Attach a single – arm cable handle to a cable machine or pulley system at the highest level.
Stand sideways to the machine, with your feet shoulder – width apart and knees slightly bent for stability.
Grasp the cable handle with an underhand grip (palm facing up) and raise your elbow so that it is parallel to the floor.
Keep your upper arm stationary and slowly push the cable handle downwards towards your thigh by extending your elbow.
Pause briefly when your arm is fully extended, and then return to the starting position in a controlled manner.
Repeat for the desired number of repetitions, then switch sides to work both arms evenly.

Cable Lying Triceps Extension

The Cable Lying Triceps Extension is an effective isolation movement that specifically targets the tricep muscle, located at the back of the upper arms. This exercise is considered one of the 15 best triceps cable exercises for building bigger arms.

Isolation: The Cable Lying Triceps Extension is an isolation movement, meaning it primarily engages and targets the tricep muscles without involving other muscle groups.
Strengthens Triceps: By focusing on the tricep muscles, this exercise helps strengthen and build size in the upper arms.
Enhanced Effectiveness: Using a cable attachment in this exercise allows for better overload and increased resistance compared to using free weights alone.
Shoulder-Friendly: Unlike some overhead extension exercises that can strain the shoulders, the Cable Lying Triceps Extension provides a more stable and controlled movement.
Size and Definition: This exercise specifically targets the long head of the triceps, which is responsible for adding size and definition to the back of your arms.

Incline Cable Triceps Extension

The Incline Cable Triceps Extension is an incredibly effective exercise for building bigger arms. By incorporating this exercise into your triceps cable workout routine, you can specifically target and isolate your triceps muscles, helping to increase both their size and strength.

Start by setting up an inclined bench facing away from a cable machine.
Attach a straight bar or rope handle to the high pulley of the cable machine.
Sit on the inclined bench with your back supported and feet firmly planted on the ground.
Grasp the straight bar or rope handle with an overhand grip, making sure your hands are shoulder – width apart.
Extend your arms fully overhead, keeping them perpendicular to the floor.
Slowly lower the weight by bending at your elbows and allowing them to point slightly backward.
Pause for a moment when you feel a deep stretch in your triceps muscles.
Contract your triceps and extend your arms back to the starting position, focusing on using your triceps muscles to move the weight rather than relying on momentum.
Repeat for the desired number of repetitions.

Start with lighter weights and gradually increase resistance as you progress to maintain proper form and minimize injury risk.
Keep control throughout the movement, avoiding any swinging or jerking motions that may reduce muscle activation.
You can also vary this exercise by using different grips such as an overhand grip or underhand grip, or even by using a rope handle instead of a straight bar.

Cable High Pulley Overhead Extension

The Cable High Pulley Overhead Extension is a highly effective triceps cable exercise for bodybuilders looking to build bigger arms. This exercise specifically targets the triceps muscles, helping to increase their strength and size. Here’s how it’s done:

Start by standing facing away from the cable machine, with your feet shoulder – width apart.
Grip the high pulley attachment with an overhead grip, ensuring that your hands are shoulder – width apart.
Extend your arms overhead, fully stretching the triceps muscles.
Lower the weight by bending your elbows, while keeping your upper arms stationary.
Focus on controlling the movement and feeling the tension in your triceps as you lower the weight.
Once you reach a 90 – degree angle at your elbows, pause for a brief moment.
Contracting your triceps, push the weight back up to the starting position without locking out your elbows.
Repeat for the desired number of repetitions.

One-arm Cable Overhead Extensions

One-arm Cable Overhead Extensions is a highly effective triceps exercise that should be included in your arsenal of workouts for building bigger and stronger arms. This exercise specifically targets the triceps muscles, helping to stimulate muscle growth and increase muscle size.

Attach a single – hand handle to the high pulley of a cable machine.
Stand with your side facing the machine, feet shoulder – width apart.
Grasp the handle with an overhand grip and extend your arm overhead, keeping it close to your head.
Lower the handle behind your head by bending at the elbow until your forearm is parallel to the ground.
Extend your arm back up to the starting position, fully contracting your triceps muscles at the top of the movement.
Repeat for the desired number of repetitions and then switch sides.

Cable Concentration Triceps Extension

The Cable Concentration Triceps Extension is a highly effective exercise for building bigger arms, specifically targeting the triceps muscles. This exercise is performed using a cable machine with a handle attachment, making it a great option for bodybuilders looking to isolate and strengthen their triceps.

Sit on a bench with proper back support.
Hold onto the cable handle with one hand, keeping the elbow bent at a 90 – degree angle.
Focus on extending your arm fully, straightening the elbow, and contracting the triceps muscles.
Maintain controlled movements and proper form to maximize the effectiveness of this exercise.
Gradually increase the weight and resistance as your strength and endurance develop.

Triceps Pushdown V-Bar

The triceps pushdown V-bar exercise is a highly effective cable exercise that is perfect for bodybuilders looking to build bigger and stronger triceps. This variation of the triceps pushdown specifically targets the long or outer head of the triceps, helping to create thicker and wider upper arms.

Muscle Isolation: The V-bar attachment allows for greater muscle isolation, ensuring that the triceps are being targeted specifically with each repetition.
Balanced Muscle Growth: By targeting the long head of the triceps, this exercise helps promote balanced muscle growth across all three heads of the triceps.
Time Under Tension: The cable resistance provides constant tension throughout the movement, creating time under tension which is crucial for muscle growth and strength development.
Functional Strength: Strong triceps not only contribute to impressive arm size but also provide functional strength that can enhance overall arm performance in daily activities or sports.
Variations for Targeting Different Areas: By using different attachments or grip variations on the V-bar, such as a close grip or wide grip, you can target different areas of the triceps to further customize your workout routine.

Cable Kneeling Triceps Extension

The Cable Kneeling Triceps Extension is a highly effective exercise for bodybuilders looking to build bigger arms. This exercise specifically targets the triceps muscles, helping to isolate and strengthen them for optimal muscle growth. Here’s how you can perform the Cable Kneeling Triceps Extension:

Start by attaching a cable handle to a low pulley on a cable machine.
Kneel down facing away from the machine, keeping your back straight and your core engaged.
Grab the cable handle with an overhand grip and bring it behind your head, so that your upper arms are parallel to the ground.
Keep your elbows close to your head throughout the movement and avoid using excessive momentum.
Slowly extend your arms fully, squeezing your triceps at the peak contraction.
Pause for a moment before gradually lowering the cable handle back to the starting position.

Cable Rear Drive

Cable Rear Drive is an effective triceps cable exercise that targets the triceps muscles.
This exercise involves standing with your back to the cable machine, holding the handle with an overhand grip.
Begin by extending your arm straight back, focusing on squeezing your triceps muscles at the end of the movement.
Slowly return to the starting position and repeat for the desired number of repetitions.
Cable Rear Drive helps to isolate and strengthen the triceps, promoting muscle growth and definition in the arms.
Adding this exercise to your triceps workout routine can help you achieve bigger, stronger arms.
Perform Cable Rear Drive with proper form and technique to maximize its benefits and avoid injury.
Incorporate Cable Rear Drive along with other triceps cable exercises for a well – rounded upper body workout.
By incorporating Cable Rear Drive into your training program, you can customize your workouts and target specific areas of your triceps for optimal results.

Tricep Workout Training Techniques

Training the triceps is crucial for bodybuilders looking to build bigger and stronger arms. To maximize your tricep workout, it’s essential to use effective training techniques that target this muscle group specifically.

One technique you can incorporate is varying the grip positions on your exercises. By switching between overhand, underhand, and neutral grips, you engage different parts of the triceps and stimulate growth from various angles.

Another technique is progressive overload, which involves gradually increasing the weight or resistance used in your workouts. This helps challenge your muscles and promote hypertrophy (muscle growth) over time.

Additionally, incorporating supersets or compound sets into your tricep routines can provide an intense stimulus for muscle development. This involves performing two or more exercises back-to-back with minimal rest in between, effectively fatiguing the muscles and promoting greater gains.

To further enhance your tricep training, consider utilizing drop sets during certain exercises. A drop set involves decreasing the weight immediately after reaching failure on a particular exercise and continuing with lighter weights to extend the time under tension for maximum muscle fiber recruitment.

Utilizing proper form throughout each exercise is also crucial for targeting the triceps effectively and avoiding injury. Maintaining tension on the triceps by squeezing them at peak contraction during each repetition will help optimize their development.

Lastly, don’t forget to prioritize recovery by allowing adequate rest days between workouts and fueling your body with sufficient nutrients to support muscle repair and growth.

Optimizing your tricep workout training techniques can make a significant difference in achieving bigger and stronger arms as a bodybuilder. Incorporate these strategies into your routine consistently while ensuring proper form to maximize results.

Conclusion

In conclusion, incorporating these 15 best triceps cable exercises into your arm workouts will undoubtedly help you build bigger and stronger arms. By targeting the triceps muscles with these effective cable movements, you’ll not only enhance your bench strength but also sculpt impressive arm definition.

Remember to focus on proper form, increase resistance gradually, and consistently challenge yourself to achieve optimal results. So grab those cables and get ready to unleash the power of your triceps for massive arm gains!

FAQs

1. What are the benefits of triceps cable exercises for building bigger arms?

Triceps cable exercises are highly effective for targeting and isolating the triceps muscle, which is essential for achieving bigger and stronger arms. These exercises allow you to apply constant tension on the triceps throughout the entire range of motion, leading to better muscle activation and growth.

2. Can beginners perform triceps cable exercises?

Yes, beginners can perform triceps cable exercises as long as they start with lighter weights and focus on maintaining proper form throughout each exercise. It’s important to gradually increase the weight load over time as strength and stability improve.

3. How often should I include triceps cable exercises in my workout routine?

The frequency at which you include triceps cable exercises in your routine depends on your overall training program and goals. As a general guideline, incorporating these exercises 1-2 times per week alongside other compound movements can help effectively target and develop your triceps muscles.

4. Which specific tricep cable exercises should I prioritize for building bigger arms?

There are several effective tricep cable exercises to choose from, but some popular ones that prioritize muscle growth include Cable Tricep Pushdowns, Overhead Cable Tricep Extensions, Close Grip Cable Bench Presses, and Rope Tricep Pushdowns. Incorporating a variety of these movements into your routine will ensure well-rounded development of your triceps muscles