Cable Bent Over Triceps Extension: Target Area, Preparation, Correct Position and Technique of doing it. If you really care about your fitness, you must visit our website http://www.uft1.com/ to get some great fitness insights. Primary Muscle(s): Triceps Brachii Secondary Muscle(s): Anconeus Wrist Extensors Preparation: Set the cable pulley to the highest connection and attach the rope to the cable. Select the desired weight that fits your workout program. Grasp the rope in both hands and turn your body until your back is facing the machine. Raise the rope over your head and lunge forward on one leg. Execution: With your elbows close together, extend your arms forward. Let the tension from the cable pull your arms back to the starting position in a controlled motion. Repeat. Note: For proper breathing, exhale when pulling down inhale on the return. When lifting heavy weight, you should lean forward slightly for stability.