Tired of doing endless pushdowns and still not seeing those horseshoe triceps pop? It might be time to upgrade your training with the Hi-Lo Cable Pulley System — a secret weapon for sculpting powerful, well-defined triceps from every angle.
Whether you’re a gym newbie or a seasoned lifter, these exercises bring versatility, constant tension, and mind-muscle connection like no dumbbell ever could.
In this post, you’ll learn how to do 10 tricep-focused Hi-Lo Cable exercises that are effective, fun, and far from boring.
Fun Fact: Unlike free weights, cable exercises provide consistent resistance through the entire range of motion, making them ideal for isolated movements like triceps work!
Table of Contents
What Can Happen After 30 Days of Hi-Lo Cable Tricep Exercises
| Result | What It Means |
|---|---|
| Noticeable Tricep Definition | Arms begin to look more toned and sculpted, especially in the upper arm area. |
| Increased Arm Strength | Lifts involving pushing (like bench press or dips) feel easier and more powerful. |
| Better Mind-Muscle Connection | You’ll feel the triceps contract more precisely during each movement. |
| Improved Muscle Symmetry | Balanced development between left and right triceps due to unilateral exercises. |
| Reduced Flabby Arm Appearance | Tighter skin and firmer triceps reduce “jiggly” underarms. |
| Higher Training Volume Tolerance | Muscles recover faster and handle more sets without early fatigue. |
| Joint Stability & Elbow Control | Enhanced control and reduced discomfort during pushing or pressing movements. |
| Motivation Boost | Visible changes and strength gains increase confidence and workout consistency. |
| Smarter Workout Routine | You’ll naturally start to include smarter angles, grips, and variations. |
| Fat Loss Support (if paired with diet) | Leaner appearance in the arms and upper body when combined with proper nutrition. |
Also Read: 14 Best Kettlebell Abs Exercises for a Shredded Core
Do’s & Don’ts of Hi-Lo Cable Tricep Exercises
| Do’s | Don’ts |
|---|---|
| Keep your elbows tucked and stable throughout the movement | Flare your elbows or let them drift forward/backward |
| Use controlled, slow tempo for better muscle activation | Rush through reps or swing the weight |
| Adjust the pulley height based on the target tricep head | Use the same height for every exercise |
| Focus on the squeeze and stretch during each rep | Let the cable snap back without control |
| Warm up your elbows before starting heavy cable tricep work | Jump straight into heavy weights without prep |
| Incorporate a mix of grip styles (overhand, underhand, neutral) | Stick to only one grip variation every time |
| Perform both bilateral and unilateral (single-arm) exercises | Rely only on two-arm movements |
| Stand upright with a strong core engagement | Lean too far forward or backward, compromising posture |
| Vary your angles weekly for balanced development | Repeat the same 2-3 moves every triceps session |
| Prioritize form over weight to prevent injury | Chase heavier weights at the expense of form |
Benefits of Using Hi-Lo Pulley for Triceps
Before jumping into the exercises, let’s understand why this setup is gold for tricep training:
- Target all three heads of the triceps: long, medial, and lateral.
- Constant tension keeps your muscles engaged even at the top or bottom of the movement.
- Versatility: Switch angles in seconds — high, mid, or low.
- Improved mind-muscle connection with smooth resistance.
1. High Pulley Triceps Pushdown (Straight Bar)
How to Do:
- Attach a straight bar to the high pulley.
- Stand facing the machine with elbows tucked in.
- Push the bar down until the arms are fully extended.
- Slowly return without locking your elbows.
Targets: Lateral & long head
Pro Tip: Keep your wrists neutral and avoid swinging for maximum isolation.
Also Read: 12 Must-Try Kettlebell Exercises for Strong, Sculpted Shoulders
2. Rope Triceps Pushdown (High Pulley)
How to Do:
- Use a rope attachment.
- Stand upright and pull the rope downward, flaring out at the bottom.
- Control the rope back to start.
Targets: Lateral head emphasis
Bonus: Great for defining the outer tricep sweep.
Did You Know? Pulling the rope apart at the bottom activates more muscle fibers than a straight-bar pushdown.
3. Single Arm Reverse Grip Pushdown
How to Do:
- Use a single D-handle on the high pulley.
- Grab it underhand (palm up).
- Push down, focusing on slow and controlled reps.
Targets: Medial head
Why it’s great: Enhances arm symmetry and grip control.
4. Overhead Tricep Extension (Low Pulley + Rope)
How to Do:
- Set the pulley to the low position.
- Face away, grab rope, and bring arms overhead.
- Extend your elbows and squeeze the triceps.
Targets: Long head
Great For: Stretching and isolating the largest part of the triceps.
Myth Buster: People often skip overhead movements thinking they’re for shoulders — but they are essential for hitting the long head of the triceps!
Also Read: 12 Barbell Calf Exercises to Build Rock-Solid Lower Legs
5. Kneeling Overhead Cable Extension (Low Pulley + Bar or Rope)
How to Do:
- Kneel facing away from the pulley.
- Bring bar/rope overhead, then extend elbows forward.
- Keep upper arms stable throughout.
Targets: Long head (deep stretch)
Variation Note: The kneeling angle reduces momentum and improves form.
6. Cable Kickbacks (Low Pulley + D-handle)
How to Do:
- Bend over slightly holding the D-handle.
- Extend your arm back fully, pause, and return slowly.
- Keep your elbow pinned tight to your body.
Targets: Lateral and long head
Why Cable Kickbacks > Dumbbells: Resistance is active during the entire rep range.
7. Crossbody Cable Pushdown (High Pulley + Single Handle)
How to Do:
- Use one side of a high pulley.
- Stand sideways and pull the cable down across your torso.
- Focus on elbow stability.
Targets: Medial head
Isolation Advantage: Encourages strict form and reduces shoulder involvement.
Also Read: 10 Barbell Quad Exercises That Build Massive, Sculpted Thighs Fast
8. Incline Cable Skull Crushers (Low Pulley + EZ Bar or Rope)
How to Do:
- Place an incline bench in front of the low pulley.
- Lie back, grip the rope or bar, and extend your arms like skull crushers.
- Keep elbows locked in position.
Targets: Long head
Bonus Tip: Provides constant resistance, unlike barbell skull crushers.
9. Standing Cable French Press (Low Pulley + Bar)
How to Do:
- Grab the bar from the low pulley and bring it behind the head.
- Extend elbows while standing upright.
- Slowly return and repeat.
Targets: Long head
Why It Works: A standing version of the classic French press with added tension.
10. Cable Tate Press (Mid Pulley + Bench)
How to Do:
- Lie on a flat bench facing the pulley.
- Use dual cables, and push handles up while keeping elbows flared.
- Control the movement down slowly.
Targets: Inner tricep fibers
Unique Benefit: Rare angle that stimulates fresh growth.
Also Read: 10 Barbell Core Workouts to Sculpt Rock-Solid Abs Fast
Common Mistakes to Avoid
- Swinging or using momentum.
- Letting elbows flare out excessively.
- Ignoring eccentric (lowering) phase.
- Using too much weight instead of focusing on form.
Bonus Tips for Best Results
- Focus on the squeeze at the bottom of each rep.
- Incorporate both single-arm and bilateral exercises.
- Mix up high, mid, and low pulley positions weekly.
- Prioritize time-under-tension over just chasing reps.
Final Thoughts
The Hi-Lo Pulley System is more than just a cable machine — it’s your gateway to sculpted, explosive, and symmetrical triceps.
By training from multiple angles and using intelligent variations, you’ll unlock a new level of muscle definition and strength. Rotate these 10 moves into your weekly triceps routine, and your sleeves will start fitting a little tighter in no time.
Did You Know? The triceps make up nearly ⅔ of your upper arm mass — not the biceps! So if you want bigger arms, triceps are where the magic happens.
Frequently Asked Questions (FAQs)
Are cable tricep exercises better than dumbbell exercises?
Both have their place, but cable tricep exercises provide constant tension throughout the movement, which can lead to better muscle activation and a stronger mind-muscle connection. Cables are also great for isolating each head of the triceps precisely.
How many tricep exercises should I do in one workout?
You can choose 3 to 5 exercises, depending on your training volume and split. It’s ideal to include variations that hit all three tricep heads — long, lateral, and medial.
Can I build big triceps with cable exercises only?
Absolutely! Cable movements like pushdowns, overhead extensions, and kickbacks can be used to fully develop your triceps when performed with proper form, intensity, and progressive overload.
How often should I train triceps per week?
For most lifters, 2 times per week is optimal. This allows enough volume and recovery. You can pair triceps with chest, shoulders, or even on their own arm day.
What pulley height should I use for triceps?
Use high pulleys for pushdowns, low pulleys for overhead extensions and kickbacks, and mid pulleys for movements like Tate Press or crossbody extensions. The angle matters for targeting different heads.
Can beginners do cable tricep exercises?
Yes, cable exercises are beginner-friendly and safer compared to heavy barbell work. Start with lighter weights, master the form, and gradually increase resistance.
Which tricep head gives the most size?
The long head is the largest of the three and contributes the most to arm size. Exercises that involve overhead positions target it effectively.
Are single-arm cable exercises necessary?
Single-arm exercises help correct imbalances and improve coordination. They’re not mandatory but highly beneficial, especially for symmetry and isolation.
Should I do triceps after chest or shoulder day?
It depends on your split, but avoid training triceps heavily after a chest or shoulder day if those sessions already involved pressing. You may want to space them or do triceps first if they’re a priority.
