Male model ex_IZG3F7

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Upper Arms · Cable

Cable Alternate Triceps Extension

beginnerstrengthOne side at a time

Cable Alternate Triceps Extension is a beginner isolation strength exercise that works the triceps (upper arms). It needs a cable. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.

Target: Triceps
Body part: Upper Arms
Equipment: Cable
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Triceps · Triceps Brachii

How to do Cable Alternate Triceps Extension

Stand with your back facing the low pulley, holding the handle behind your head with your arm bent, elbow pointing up and palm facing the ceiling. Use your other hand to support the active arm by holding it just above the elbow.
Extend your active arm up overhead, straightening your elbow to push the handle upward.
Slowly return your arm to the starting position behind your head. Repeat the movement for the desired number of repetitions, then switch arms.

Form tips

Keep your upper arm stationary throughout the exercise to isolate the triceps.
Avoid using momentum; perform the movement slowly and with control.
Exhale as you extend your arm and inhale as you return to the starting position.

Cable Alternate Triceps Extension alternatives

Bodyweight Triceps Extension

Triceps · intermediate

Band Incline Triceps Extension

Triceps · beginner

Bodyweight Overhead Triceps Extension

Triceps · intermediate

Bodyweight Kneeling Triceps Extension

Triceps · beginner

More triceps exercises

Suspension Trainer With Grips Triceps Extension

Triceps · intermediate

Cable Triceps Overhead Extension (Ez Bar)

Triceps · beginner

Cable Lying Triceps Extension

Triceps · beginner

Barbell Lying Triceps Extension

Triceps · beginner

Dumbbell Lying Triceps Extension

Triceps · beginner

Dumbbell Standing Triceps Extension

Triceps · intermediate

Dumbbell Incline Triceps Extension

Triceps · intermediate

Barbell Standing Overhead Triceps Extension

Triceps · intermediate

Cable Alternate Triceps Extension FAQ

What muscles does Cable Alternate Triceps Extension work?

Cable Alternate Triceps Extension mainly works the triceps in the upper arms (Triceps Brachii).

What equipment do you need for Cable Alternate Triceps Extension?

You need a cable.

How many sets and reps of Cable Alternate Triceps Extension should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Alternate Triceps Extension good for beginners?

Yes. Cable Alternate Triceps Extension is rated beginner, so it's a sound choice while you learn to train the triceps.

How many calories does Cable Alternate Triceps Extension burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Cable Alternate Triceps Extension?

Other exercises for the triceps include Bodyweight Triceps Extension, Band Incline Triceps Extension, Bodyweight Overhead Triceps Extension and Bodyweight Kneeling Triceps Extension.

For developers

Use Cable Alternate Triceps Extension in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_IZG3F7" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_IZG3F7",
  "name": "Cable Alternate Triceps Extension",
  "model": "male",
  "target": "Triceps",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_IZG3F7/mp4-720.mp4?…",
    "poster": "https://…/ex_IZG3F7/poster.jpg?…"
  }
}