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
Description
A strength training exercise that targets the triceps muscles by extending the arms with a rope attached to a cable machine.
How to Do Cable Lying Triceps Extension (with Rope)
- 1Setup
Position a flat bench perpendicular to a low cable pulley and attach a rope attachment. Lie supine on the bench with your head near the cable, reaching back to grasp the rope with an overhand grip, palms facing each other.
- 2Setup
Extend your arms fully above your chest, aligning your elbows directly over your shoulders with a slight bend. Ensure constant tension on the cable.
- 3
Keeping your upper arms stationary and elbows pointing forward, slowly lower the rope by flexing only your elbows until your forearms are close to your biceps and your hands are near your ears.
- 4
Contract your triceps to extend your forearms, pushing the rope back to the starting position above your chest, fully extending your elbows without locking them.
Tips
- Maintain constant tension on the triceps by not fully locking out your elbows at the top of the movement.
- Keep your upper arms stationary and your elbows pointing forward throughout the entire range of motion to isolate the triceps.
- Control the eccentric (lowering) phase slowly and deliberately to maximize muscle fiber recruitment and time under tension.
- Focus on squeezing your triceps at the peak contraction for a stronger mind-muscle connection.
Common Mistakes
- ×Using too much weight often leads to shoulder involvement and momentum; reduce the weight to ensure only your triceps are performing the work.
- ×Flaring elbows out shifts tension away from the triceps and can strain the elbow joint; keep your elbows tucked in and pointed forward throughout the movement.
- ×Lack of full range of motion limits triceps engagement; ensure you lower the rope fully and extend your arms without locking the joint.
Variations
Cable Overhead Triceps Extension (rope attachment)
Exercise that targets the triceps muscles by extending the arms overhead using a rope attached to a cable pulley machine.
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 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
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
Related Exercises
Cable Single Arm Triceps Pushdown (Rope Attachment)
Target your triceps with the Cable Single Arm Triceps Pushdown. This isolation exercise builds strength and definition by focusing on one arm at a time.
Cable Pushdown (with rope attachment)
Master the cable pushdown with a rope attachment to sculpt strong, defined triceps. This exercise maximizes muscle activation and range of motion.
Cable Pushdown
Target your triceps with the cable pushdown! This isolation exercise effectively builds upper arm strength and definition.
Cable One Arm High Pulley Overhead Tricep Extension
Isolate and sculpt your triceps with the Cable One Arm High Pulley Overhead Tricep Extension.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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