Lateral Cable Tricep Extension
The Lateral Cable Tricep Extension is a single-arm isolation exercise performed standing sideways to a cable machine. It specifically targets the lateral head of the triceps to build outer arm definition and strength.
Since tricep isolation exercises can strain the elbow joint if volume is excessive, the AI analyzes your recovery data and joint health feedback to prescribe the optimal intensity. By tracking your RPE and performance drop-off set-to-set, the app ensures you are stimulating the lateral head effectively without reaching the point of technical failure where shoulder stability breaks down. If you report elbow discomfort, the system can instantly recommend a more joint-friendly variation like a standard pushdown.
Form Cues
- Set the pulley to shoulder height and stand sideways to the machine
- Keep your upper arm strictly parallel to the floor throughout the set
- Extend your forearm outward until the arm is fully straight
- Squeeze the tricep hard at the point of full extension
- Control the weight slowly as you return to a 90-degree elbow bend
- Don't let your elbow drop below shoulder height during the rep
- Don't rotate your torso or use momentum to move the weight
- Don't allow your shoulder to shrug up towards your ear
- Don't flex your wrist excessively; keep it neutral
Common Mistakes
- Dropping the elbow as fatigue sets in
- Using body momentum to swing the weight
- Performing partial reps without full extension
- Shrugging the shoulder to assist the movement
- Standing too close or too far from the pulley
Muscles Worked
This exercise places primary emphasis on the lateral head of the triceps brachii, which is responsible for the 'horseshoe' shape on the side of the arm. By abducting the shoulder (raising the arm to the side), you change the angle of pull compared to standard pushdowns, forcing the lateral head to work harder while the medial head and forearm muscles assist with stability.
Primary
Secondary
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