Arms · Cable
Cable Alternate Triceps Extension
How to do the cable alternate triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Set two cable handles at the high pulleys and stand between them, holding one in each hand with your elbows bent and tucked at your sides. Press one arm down and straight until your elbow locks out, then return and repeat with the other arm in an alternating rhythm.
- 1Feel your triceps lengthen and contract on each press
- 2Keep your elbows pinned at your sides as you extend
- 3Fully straighten the arm and squeeze at the bottom
Common mistakes
- Don't let your elbows drift forward or flare out
- Avoid leaning into the rep to push the cable down
- Don't let the weight yank your arm back up
Muscles worked
The cable alternate triceps extension mainly works the triceps.
- TricepsPrimary
- ForearmsMinor
- LatsMinor
- Upper AbsMinor
Kovo programs the cable alternate triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.