Exercise profile
Best forMuscle growth
Effectiveness★★★★☆ 4/5
EquipmentCable machine
Also worksTriceps
Recommended3-4 sets x 10-15 reps, rest 45-60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A cable isolation that builds triceps with constant tension.
- Setup
- Stand at a high pulley, grip a bar or rope, elbows tucked.
- Common mistakes
- Letting the elbows drift forward or leaning over the bar.
- Easier
- Lower the weight and keep a comfortable range.
- Harder
- Pause at full extension or increase the load.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s