How many sets and reps of the behind-the-body cable triceps extension should you do when you are new to the exercise?

Two to 3 sets of 12 to 15 reps per arm suits this as an accessory move, using a load light enough that you can lock the elbow out fully and pause at the top every rep. Add weight only after that full lockout is consistent.

What can replace the behind-the-body cable triceps extension without a cable machine?

A band anchored low and driven straight back behind the torso reproduces the same shortened, fully contracted finish.

What is the behind-the-body cable triceps extension good for?

Pair it with an overhead, stretch-focused triceps move to also train the fully contracted end range, which suits anyone chasing complete triceps development. On its own it's a poor primary builder, since the lateral and medial heads it emphasizes get less loaded than the long head does on overhead work.

Intermediate

Behind-the-Body Cable Triceps Extension

Facing a low pulley and driving the arm straight behind you finishes the triceps in a shortened, fully contracted position that pushdowns cannot reach. Because the shoulder is extended, the lateral and medial heads take over and the lockout squeeze is intense. It is a strong peak-contraction accessory to pair with an overhead, stretch-focused move.

Equipment: Cables
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Lateral Head, Triceps Brachii Medial Head
Browse by movement: Elbow Extension

How to do it

1
Set a single handle on a low pulley and stand facing the stack.
2
Take the handle in one hand and bring your upper arm alongside your torso, elbow bent behind you.
3
Lean slightly forward and keep the upper arm pinned against your side.
4
Extend the elbow to drive the handle back and up until the arm is fully straight behind you.
5
Squeeze the triceps, then bend the elbow under control to return.
6
Exhale as you extend, inhale on the return, then switch arms.

Tips

Keep the working upper arm still and behind the torso; only the forearm should move.
Do not let the shoulder shrug or rotate to help finish the rep.
Use a moderate load so you can lock the arm out fully and pause at the top.

Variations

Common mistakes

The shoulder shrugs and rotates forward at the top of the rep, borrowing from the shoulder what the fully extended elbow is supposed to finish alone.
Letting the upper arm swing away from the torso during the pull turns the extension into a shoulder-driven kickback instead of an elbow lockout.
Loading it too heavy to lock the elbow out fully cuts off the peak contraction that makes this version worth doing.
The torso leans forward too far to help sling the handle back, using momentum where the exercise depends on a straight elbow lockout.

Frequently asked

How many sets and reps of the behind-the-body cable triceps extension should you do when you are new to the exercise?: Two to 3 sets of 12 to 15 reps per arm suits this as an accessory move, using a load light enough that you can lock the elbow out fully and pause at the top every rep. Add weight only after that full lockout is consistent.
What can replace the behind-the-body cable triceps extension without a cable machine?: A band anchored low and driven straight back behind the torso reproduces the same shortened, fully contracted finish.
What is the behind-the-body cable triceps extension good for?: Pair it with an overhead, stretch-focused triceps move to also train the fully contracted end range, which suits anyone chasing complete triceps development. On its own it's a poor primary builder, since the lateral and medial heads it emphasizes get less loaded than the long head does on overhead work.

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