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
Description
A resistance exercise that targets the tricep muscles by extending the arms while lying down and pulling a cable weight.
How to Do Cable Lying Triceps Extension
- 1Setup
Lie supine on a flat bench, positioning your head slightly past the end of the bench and facing away from a low cable pulley.
- 2Setup
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.
- 3
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.
- 4
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.
- 5
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.
Variations
Cable Lying Triceps Extension (with Rope)
Strengthen your triceps with the Cable Lying Triceps Extension. This isolation exercise effectively targets all three heads of the triceps for sculpted
Cable Lying Triceps Extension (Low)
Extend your triceps with the Cable Lying Triceps Extension. This exercise targets all three heads of the triceps for improved arm strength and definition.
Cable High Triceps Extension
Sculpt strong triceps with the Cable High Triceps Extension. This isolation exercise effectively targets all three heads for defined, powerful arms.
Cable Alternate Triceps Extension
Target your triceps with the Cable Alternate Triceps Extension. This isolation exercise allows for a focused, intense contraction on each arm, building
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