Site Icon How to Build BIG TRICEPS with Cables?

10/01/2025

Lee Priests guide on how to build massive triceps using a cable pull down tower!

Gym Cable Attachments | Cable Machines

Key Points:

  1. Range of Motion:
    • Focus on the effective range of motion—only go as far up as your triceps allow for a proper stretch and contraction.
    • Avoid unnecessary movement beyond this range, as it doesn’t target the triceps effectively.
  2. Cable Attachment Placement:
    • Position the cable attachment at a practical height to avoid wasting energy pulling it down from an overly high position.
    • Set it close to the starting position for your exercise to maintain efficiency.
  3. Proper Form:
    • Keep your body stable and avoid swinging or turning the movement into a dip-like motion.
    • Focus on controlling the movement to keep constant tension on the triceps.
  4. Exercise Variations:
    • Pushdowns with a straight bar or V-bar.
    • Reverse grip pushdowns for targeting different parts of the triceps.
    • Overhead extensions using ropes or bars for a deep stretch.
    • Single-arm pushdowns or kickbacks for isolation work.
  5. Attachment Choices:
    • Straight bars and V-bars allow heavier lifting but may strain wrists.
    • Rope attachments enable a better range of motion and are ideal for flaring out at the bottom for a more intense contraction.
    • Contoured grips and specific attachments offer wrist comfort and a different feel.
  6. Rep and Set Recommendations:
    • For lighter weights: 12–15 reps with strict form.
    • For heavier weights: 6–8 reps while still maintaining proper form.
    • Avoid sacrificing form for heavier lifts—stick to controlled movements.
  7. Single-Arm Variations:
    • Use a D-handle for single-arm pushdowns, overhead extensions, and kickbacks.
    • Alternate between arms with minimal rest to keep the intensity high.
  8. Rope-Specific Tips:
    • At the bottom of the movement, flare the ropes out for a stronger contraction.
    • When fatigue sets in, keep the ropes together and perform straight pushdowns to finish the set.
  9. Overhead Movements:
    • Use ropes or bars for seated or standing overhead triceps extensions.
    • Sit on a bench for stability if going heavy or use a bench back for support.
  10. General Tips:
    • Focus on quality over quantity—4–5 exercises with 4–5 sets each is sufficient.
    • Incorporate dips or dip machines for variety if available.
    • Avoid turning triceps workouts into cardio—use diet and traditional cardio for fat loss instead.
  11. Equipment Tips:
    • Use the variety of handles and attachments available to target the triceps from different angles.
    • Opt for cable machines for joint-friendly and consistent tension throughout the movement.