How to Build BIG TRICEPS with Cables?

Lee Priests guide on how to build big triceps using the ATX cable pulley machine

Tricep Exercise Techniques

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.

1. 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.
2. 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.

Cable Attachment Choices

1. Straight bars and V-bars allow heavier lifting but may strain wrists.
2. Rope attachments enable a better range of motion and are ideal for flaring out at the bottom for a more intense contraction.
3. Contoured grips and specific attachments offer wrist comfort and a different feel.
4. 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.
5. 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.

Tricep Rope Specific Tips

1. At the bottom of the movement, flare the ropes out for a stronger contraction.
2. When fatigue sets in, try keeping the ropes together and perform straight pushdowns to finish the set.
3. Overhead Movements:
   • Use ropes or bars for seated or standing overhead triceps extensions.
   • Sit on a bench for stability if going heavy plus use a bench back for support.
4. Focus on the effective range of motion—only go as far up as your triceps allow for a proper stretch and contraction.
5. Avoid unnecessary movement beyond this range, as it doesn’t target the triceps effectively.

General Tips

Focus on quality over quantity—4–5 exercises with 4–5 sets each is sufficient.

• IAdd dips or dip machines for variety.
• Avoid turning triceps workouts into cardio. Use diet and traditional cardio for fat loss instead.

1. 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.