Triceps Extension (Cable)
Trains the triceps. You need a machine. 2 of our free programs use it, across 3 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Triceps Extension (Cable)
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
3×10–15the shape they run most (2 sessions)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Arnold Split | Shoulders & Arms | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Madcow 5×5 | Friday — Intensity (PR) | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Triceps Extension (Cable) progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Muscles worked
What Triceps Extension (Cable) trains
Technique
How to do the Triceps Extension (Cable)
- 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 cues
Getting it right
- 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.
Substitutes
Swap Triceps Extension (Cable) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Triceps Extension (Cable) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.