Beginner

Triceps Extension Isometric Lockout Hold

Holding full lockout under cable tension trains the triceps in their fully shortened position with very little joint stress. It reinforces the elbow extension that finishes every press and pushdown, and it is an easy way to add volume when the elbows are cranky. Tack it on at the end of arm or pressing work for a strong pump and better lockout strength.

Equipment
Cables
Body part
Triceps
Type
Strength
Browse by movement
Elbow Extension
Muscles worked
Target
Triceps Brachii Lateral Head, Triceps Brachii Long Head, Triceps Brachii Medial Head
Tertiary
Extensors

How to do it

  1. 1

    Attach a bar or rope to a high pulley and take a shoulder-width grip.

  2. 2

    Tuck the elbows to your sides and push the handle down to full extension.

  3. 3

    Straighten the elbows completely and turn the knuckles toward the floor.

  4. 4

    Hold this locked-out position with the triceps fully contracted.

  5. 5

    Keep the upper arms still and pinned to your sides.

  6. 6

    Hold for time, then let the handle rise slowly back up.

Tips

  • Keep the elbows glued to your ribs so the shoulders do not take over.
  • Squeeze the triceps hard rather than just resting at the bottom.
  • Keep a tall chest and avoid leaning over the weight to press it down.

Variations

Common mistakes

  • At full lockout with the cable hanging straight down your forearms there is almost nothing left to resist; step back half a pace so the line of pull sits in front of your elbows.
  • The stack gets set by what you can push down for reps, and then the whole upper body has to lean and brace to keep it there; a hold needs roughly half that.
  • The wrists buckle back and the bar rides into the heel of the hand, so the forearms quit long before the triceps are done.
  • Your shoulders round forward and the upper arms slide behind the ribs, which turns the hold into a kickback position where the triceps have far less to do.
  • Driving the elbows past straight to chase a harder squeeze puts the hold into the joint instead of the muscle; stop at straight and squeeze from there.

Frequently asked

How many sets of the triceps extension isometric lockout hold should a beginner do?
Three holds of 20 to 30 seconds at the end of your arm or pressing work, with 45 seconds of rest, is plenty. Another way to run it, which most people find harder: do eight pushdowns and hold the last one locked out for 15 seconds. Progress five seconds at a time, and add a plate only once you can keep the elbows pinned and the wrists straight for 30 seconds.
What can I use instead of a cable machine for the triceps lockout hold?
A band over a door anchor or a pull-up bar gives the same pushdown line, and band tension peaks right at lockout, which suits this hold well. Without either, hold the top of a bench dip or the top of a close-grip push-up, where the elbows are locked and the triceps carry your body weight. A dumbbell kickback held at full extension also works with almost no equipment, though each arm has to be done separately.
What is the triceps extension isometric lockout hold good for, and when is it not worth it?
It loads the triceps in their fully shortened position with almost no elbow travel, which makes it a handy way to add arm work when the elbows are irritable, and it reinforces the lockout that finishes every press. It is a poor main triceps exercise, because training a muscle in one shortened position misses the stretched range where most growth comes from. Leave it out if your elbow aches at full extension and train the triceps through range instead.

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