11 Triceps Extensions Variations To Build Bigger Arms And Improve Compound Lifts

Benefits: The only equipment you need for the kettlebell triceps extension is a single kettlebell, making it more convenient than other best triceps exercises on this list. My personal training clients have mentioned that performing this overhead extension with a kettlebell causes less strain on their wrists.

How to Do it: 

1. Stand tall with your feet shoulder-width apart.
2. Grab a single kettlebell by its handle with both hands and position it directly above your head. Your arms should be extended.
3. Bend your elbows so the kettlebell moves toward the back of your shoulders.
4. Pause when you can’t lower it further, then return the kettlebell to its original position. 
5. Continue for the desired number of repetitions.

Expert tip: Tuck your elbows in during both the eccentric and concentric phases to avoid injury.

RELATED: Best Kettlebells

Benefits: Resistance bands are portable, versatile, and can be a safer method of training when compared to barbells and dumbbells. If you’re new to strength training, travel often, or want an affordable way to exercise at home, you can hit the triceps by adding resistance band triceps extensions to your routine.

How to Do it: 

1. Place one of the best resistance bands under your right foot while standing.
2. Step your left foot forward to help with stability.
3. Hold the handles with a neutral grip (palms facing each other) and position your hands behind your shoulders.
4. Extend the handles toward the ceiling.
5. Hold at the top, then lower the resistance band in a controlled manner. 
6. Repeat for reps.

Expert tip: For an alternative, loop a resistance band around a door or a high anchor, and bring the handles toward your body.

Benefits: Performing triceps extensions while seated means you can’t use your lower body or core, which you can use when standing. The sole focus is on your triceps, allowing you to build strength in the back of your arms. And, because you use a dumbbell, there’s no limit to the weight you can lift.

How to Do it: 

1. Sit on a chair or a flat bench.
2. Hold a single dumbbell with both hands and position it above your head. Your arms should be straight.
3. Lower the weight behind your head by bending your elbows. 
4. Pause, then reverse the motion so the dumbbell returns to the overhead position.
5. Repeat for repetitions.

Expert tip: Instead of holding the middle of the dumbbell, grasp both hands around the top of it. This will help make lifting heavier weights easier. 

Benefits: When I train my arms, I love straight-bar triceps pushdowns because they allow me to lift heavier weights than I can on other cable triceps extension exercises, such as rope pushdowns or overhead rope extensions (both of which you’ll see below). Why? Because the straight bar has a slightly shorter range of motion than the rope attachment. 

How to Do it: 

1. Set the pulley on one side of a cable machine to its highest point.
2. Attach a straight bar and select your desired weight.
3. Grab the bar with an overhand grip (palms facing the floor) and tuck your elbows in.
4. Push the bar down until your arms are extended.
5. Hold, then slowly bring the attachment back to the starting position.
6. Continue for reps.

Expert tip: You can either have your feet next to each other, or one in front of the other. Both positions work with this exercise.

Benefits: Training one arm at a time (aka unilateral exercise) has multiple benefits. You may correct muscular imbalances and address bilateral deficits¹. Because most other triceps extensions variations involve bilateral training, this is a fantastic exercise to add to your repertoire.

How to Do it: 

1. Adjust a cable machine to its highest position and attach a handle.
2. Hold the handle with your left hand, ensuring both feet are firmly planted on the floor.
3. Move the handle towards your left quad by extending your left elbow.
4. Pause when your left arm is straight before returning the handle to its original position.
5. Push down for repetitions. Repeat with your right hand.

Expert tip: Although I’ve described how to do the exercise using a handle attachment, you can do it without an attachment by gripping the cable.

Benefits: Triceps pushdowns with the rope attachment are included in nearly every tricep workout and for good reason. Compared to straight-bar triceps pushdowns (seen above), you can perform the rope version with a neutral grip. This makes it more comfortable and reduces the risk of a wrist injury.

How to Do it: 

1. Attach a rope to a cable machine and select your desired weight.
2. Adjust the pulley to the top position.
3. Grasp the rope with a neutral grip (palms facing each other), adjusting your feet if necessary.
4. Tuck in your elbows, then push down to extend your arms.
5. Hold at the bottom of the movement before returning the rope attachment to the starting position.
6. Keep going for the desired number of reps.

Expert tip: Only your arms should move during the exercise—the rest of your body must stay fixed in place.

Benefits: A 2023 European Journal of Sport Science² study found that “cable elbow extension training should be performed in the overhead rather than neutral arm position if one aims to maximize muscle hypertrophy of the triceps brachii or to prevent atrophy of this muscle.” If you’ve only been doing rope pushdowns one way, consider switching to the overhead version.

How to Do it: 

1. Adjust a cable machine to the high pulley position and attach a rope.
2. Stand facing away from the cables. Grab the rope with a neutral grip and position it behind your head. 
3. Step forward into a staggered stance and lean forward slightly. 
4. Pull the rope toward the front of your body by extending your elbows.
5. Squeeze your triceps, then slowly return the rope to the overhead position.
6. Repeat for reps.

Expert tip: A complete range of motion is important with this exercise, so choose a weight that allows you to do this.

Benefits: Imagine an exercise that combines the benefits of unilateral training with the benefits of overhead training. That’s what you have here. You won’t be able to lift as heavy with this exercise compared to others on arm day, but it’s a fantastic one to add to the end of your triceps training.

How to Do it: 

1. Attach a handle to the cable machine, then select the required weight. 
2. Adjust the pulley so it’s in the highest position.
3. Face away from the machine and grab the handle with your left hand. Position your left hand above your head.
4. Step forward and enter a staggered stance.
5. Straighten your left arm and pause. Return the handle to its original position.
6. Repeat for repetitions before replicating on the opposite side.

Expert tip: Lean forward slightly and look down at the floor when doing this movement.

RELATED: Cable Arm Workouts

Benefits: Changing your grip from an overhand to a supinated has its benefits. You’ll target the back of the upper arms (aka triceps) from a slightly different angle, with less involvement from your forearms. I wouldn’t recommend replacing regular pushdowns with reverse-grip extensions; you can include both where possible.

How to Do it: 

1. Set the pulley on a cable machine to its highest position and attach a straight bar.
2. Grab the bar with a supinated grip (palms facing the ceiling).
3. Tuck in your elbows, then push down to straighten your arms.
4. Pause when your elbows are locked out, then return the bar to the starting position.
5. Keep going for reps.

Expert tip: Retract your shoulder blades and brace your core before straightening your arms to make this exercise more effective.

Benefits: Triceps kickbacks are popular among lifters because they’re a versatile exercise. You can do them using a pair of dumbbells (described below), a cable machine, or even resistance bands. They hit all three heads of the triceps (you’ll see more on this in the anatomy section below), and the neutral hand position places minimal tension on your wrists.

How to Do it: 

1. Hold a pair of the best dumbbells with a neutral grip (palms facing each other) while standing. Your arms should be down at your sides. 
2. Bend your knees slightly, then hinge at your hips until your torso is at a 45-degree angle.
3. Position the dumbbells in front of your body to get into the starting position. You’ll want a bend in your elbows.
4. Kick back the dumbbells by straightening your arms behind your body.
5. Hold, then reverse the motion in a controlled manner.
6. Continue for repetitions.

Expert tip: Attach a single handle in the low-pulley position to do triceps kickbacks on a cable machine.

RELATED: 3 Dumbbell Triceps Workouts

Benefits: When you don’t have the energy to train your triceps—maybe because you’ve already worked the chest and shoulders—cable triceps exercises are a great compromise. But when you have the energy to burn, do skull crushers. You can train with more weight and will work the anterior deltoid and the stabilizer muscles of your shoulders. 

How to Do it: 

1. Set an adjustable bench to the flat or incline position (either works for this exercise!).
2. Add your desired weight to an EZ-bar or straight bar.
3. Sit down on the bench with the bar resting on your quads.
4. Lie back and take the bar with you, positioning it above your chest. You’ll want your arms to be straight.
5. Tuck in your elbows, and bring the bar to your forehead.
6. Pause, then push the bar to the starting position.
7. Repeat for reps.

Expert tip: Because the bar lowers towards your skull, be extra careful to avoid injury. Go slowly, and choose a weight that you can do comfortably. If in doubt, do dumbbell skull crushers first to get the hang of it.