Cable Rope Lying on Floor Tricep Extension
Sculpt your triceps with the Cable Rope Lying Tricep Extension. This isolation exercise targets all three heads for improved arm definition and pressing
Description
A strength exercise that targets the triceps by extending the arms while lying on the floor and holding a cable rope.
How to Do Cable Rope Lying on Floor Tricep Extension
- 1Setup
Lie supine on the floor with your head facing the cable machine, positioning yourself so the cable pulley is directly above your head when your arms are extended. Grab the rope attachment with an overhand grip, hands close together, and bring it to your forehead.
- 2Setup
Ensure your upper arms are perpendicular to the floor and your elbows are tucked in, pointing straight up, with your forearms parallel to the floor and the rope near your forehead. Your core should be engaged to stabilize your body.
- 3
Exhale as you extend your elbows, pushing the rope directly upwards until your arms are fully extended, squeezing your triceps at the top. Focus on moving only your forearms.
- 4
Inhale as you slowly and with control lower the rope back to the starting position, allowing your triceps to stretch. Resist the weight throughout the entire movement.
Tips
- Keep your elbows locked in place throughout the movement; avoid letting them flare out or move forward and back, which shifts tension away from the triceps.
- Focus on a strong contraction at the top of the movement, imagining you are pushing the weight away by squeezing your triceps, not just extending your arms.
- Control the eccentric (lowering) phase for at least 2-3 seconds to maximize time under tension and promote muscle growth.
- Maintain constant tension on the cable by not fully resting at the bottom or top of the movement; keep your triceps engaged throughout the set.
Common Mistakes
- ×Flaring elbows outwards reduces triceps activation and can strain the shoulders; keep your elbows tucked in and pointing towards the ceiling.
- ×Using excessive weight leads to momentum and poor form; decrease the weight to ensure strict, controlled movements focusing on triceps isolation.
- ×Not achieving full elbow extension at the top limits the triceps' peak contraction; ensure you fully straighten your arms to maximize muscle engagement.
Variations
Cable Rope Incline Tricep Extension
Strengthen and define your triceps with the Cable Rope Incline Tricep Extension. This isolation exercise effectively targets all three heads for powerful
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 (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.
Related Exercises
Cable Seated Overhead Curl
Target your biceps effectively with the cable seated overhead curl. This isolation exercise provides constant tension, promoting peak contraction and
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 Seated High Pulley Overhead Tricep Extension
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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.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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