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Tricep Press-Around

A demanding cable variation involving an extended arc of motion, combining elements of an extension and a pullover.

Setup

Set the cable pulley to a high position. Grip a single handle, starting with your arm bent overhead, elbow pointing up.

Movement

Extend your arm through a wide arc. Moving from overhead, across, and down toward your hip, keeping your arm relatively straight through the arc. Control the movement throughout the full range. This is a longer, more complex path than a standard pushdown or extension.

Return

Return through the same arc with control. Resist the cable's pull back to the starting position.

Common Mistake to Avoid

Using too much weight before the unfamiliar path is learned. This is a technical movement — master it with light weight before adding significant load.

Equipment Cable machine, single handle
Primary Muscles Triceps
Secondary Muscles Chest (minimal)

Why it matters

This less common exercise extends the arm through a wide arc from overhead to the hip, combining a longer range of motion than a standard pushdown or extension with the constant tension of a cable. It's a more advanced, technical movement that rewards prior comfort with simpler tricep cable exercises.

How to do it

  1. Set the cable pulley to a high position. Grip a single handle, starting with your arm bent overhead, elbow pointing up.
  2. Extend your arm through a wide arc. Moving from overhead, across, and down toward your hip, keeping your arm relatively straight through the arc.
  3. Control the movement throughout the full range. This is a longer, more complex path than a standard pushdown or extension.
  4. Return through the same arc with control. Resist the cable's pull back to the starting position.

Common mistakes

  • Using too much weight before the unfamiliar path is learned. This is a technical movement — master it with light weight before adding significant load.
  • Rushing through the extended arc. The wide range of motion requires more control and attention than a standard, shorter pushdown.
  • Letting the torso twist excessively to assist. Keep your core engaged and torso relatively stable throughout the arc.
  • Attempting this without prior comfort with standard tricep cable exercises. Build familiarity with pushdowns and extensions first before adding this more complex variation.

Sets & reps by level

Beginner

Not typically recommended — master standard tricep cable exercises first.

Intermediate

3 sets of 8–10 reps per arm with light weight, learning the extended arc.

Advanced

3–4 sets of 8–10 reps per arm at a moderate weight, controlled throughout.

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