Cable Lying Triceps Extension (Low)

Description

How to do Cable Lying Triceps Extension (Low)

1. 01
   Setup

   Position a flat bench in front of a low cable pulley. Attach a straight bar or rope handle, then lie supine on the bench with your head near the cable machine and feet flat on the floor.

2. 02
   Setup

   Reach back and grasp the handle with an overhand grip, hands shoulder-width apart. Position the bar directly over your upper chest, with your elbows bent at 90 degrees and upper arms perpendicular to the floor.

3. 03

   Inhale, then extend your elbows to push the handle upwards and slightly back over your head until your arms are fully extended. Keep your upper arms stationary, isolating the movement to your elbow joints.

4. 04

   Exhale and slowly lower the handle back to the starting position by flexing your elbows, maintaining control and feeling a stretch in your triceps.

Tips

• Focus on keeping your upper arms locked in position; only your forearms should move throughout the entire range of motion.
• Control the eccentric (lowering) phase by slowly resisting the weight to maximize muscle time under tension and promote growth.
• Experiment with grip width; a slightly narrower grip can sometimes increase triceps activation for some individuals.
• Engage your core to maintain a stable body position on the bench, preventing any unnecessary rocking or movement.

Common mistakes

• Flaring elbows out to the sides reduces triceps isolation; keep your elbows tucked close to your body throughout the movement.
• Using momentum or letting the weight drop too quickly on the eccentric phase decreases muscle engagement; actively resist the weight on the way down for better results.
• Moving the upper arms causes shoulder involvement and reduces triceps focus; ensure only your forearms are moving by keeping your upper arms perpendicular to the floor.