Cable Lying Triceps Extension
Build strong, defined triceps with the Cable Lying Triceps Extension. This isolation exercise targets all three heads, promoting arm strength and
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Lying Triceps Extension
Cable Lying Triceps Extension (with Rope)
Upper Arms · Triceps Brachii · Cable
Cable Lying Triceps Extension (Low)
Upper Arms · Triceps Brachii · Cable
Cable High Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable Alternate Triceps Extension
Upper Arms · Triceps Brachii · Cable
Description
A resistance exercise that targets the tricep muscles by extending the arms while lying down and pulling a cable weight.
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How to do Cable Lying Triceps Extension
- 01Setup
Lie supine on a flat bench, positioning your head slightly past the end of the bench and facing away from a low cable pulley.
- 02Setup
Grab a straight bar or rope attachment with an overhand grip, hands about shoulder-width apart. Extend your arms straight up towards the ceiling, perpendicular to the floor, ensuring the cable is taut.
- 03
Inhale and slowly lower the attachment by flexing only your elbows, allowing the bar to descend towards the top of your head or just behind it. Keep your upper arms stationary and perpendicular to the floor throughout this phase.
- 04
Exhale and powerfully extend your elbows, contracting your triceps to push the attachment back to the starting position. Maintain control and avoid locking your elbows completely at the top to keep tension on the triceps.
- 05
Focus on squeezing your triceps at the peak contraction before initiating the next repetition. Control the movement throughout the entire range of motion.
Tips
- Keep your upper arms perpendicular to the floor and stationary to ensure maximum isolation of the triceps brachii.
- Control the eccentric (lowering) phase of the movement to maximize time under tension and promote greater muscle hypertrophy.
- Vary your attachment; a rope allows for external rotation at the bottom, potentially engaging the lateral head of the triceps more effectively.
- Maintain slight elbow flexion at the top of the movement to keep constant tension on the triceps and prevent joint lockout.
Common mistakes
- Flaring elbows out reduces triceps isolation; fix this by actively tucking your elbows in throughout the movement, keeping them aligned with your shoulders.
- Using too much momentum to lift the weight shifts tension away from the triceps; correct this by selecting a lighter weight and focusing on slow, controlled elbow extension.
- Lowering the bar too far behind the head can strain the shoulder joints; prevent this by only lowering to a point where you feel a strong triceps stretch without discomfort.
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Get Ellim — FreeQuestions
What muscles does Cable Lying Triceps Extension work?
Cable Lying Triceps Extension primarily targets Triceps Brachii.
Is Cable Lying Triceps Extension good for beginners?
Cable Lying Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Lying Triceps Extension?
You need Cable to perform Cable Lying Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Lying Triceps Extension?
Keep your upper arms perpendicular to the floor and stationary to ensure maximum isolation of the triceps brachii. Control the eccentric (lowering) phase of the movement to maximize time under tension and promote greater muscle hypertrophy. Vary your attachment; a rope allows for external rotation at the bottom, potentially engaging the lateral head of the triceps more effectively. Maintain slight elbow flexion at the top of the movement to keep constant tension on the triceps and prevent joint lockout.
What are common mistakes when doing Cable Lying Triceps Extension?
Flaring elbows out reduces triceps isolation; fix this by actively tucking your elbows in throughout the movement, keeping them aligned with your shoulders. Using too much momentum to lift the weight shifts tension away from the triceps; correct this by selecting a lighter weight and focusing on slow, controlled elbow extension. Lowering the bar too far behind the head can strain the shoulder joints; prevent this by only lowering to a point where you feel a strong triceps stretch without discomfort.
Related exercises
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Cable One Arm Side Triceps Pushdown
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Assisted Standing Triceps Dip
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store