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

IntermediateUpper Arms Cable

Movement: Isolation
Force: Push
Per set: 2 min
Rest: 1 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Cable Rope Lying on Floor Tricep Extension

Isolation

Cable Rope Incline Tricep Extension

Upper Arms · Cable

Intermediate

Isolation

Cable Overhead Triceps Extension (rope attachment)

Upper Arms · Triceps Brachii · Cable

Intermediate

Isolation

Cable Lying Triceps Extension (with Rope)

Upper Arms · Triceps Brachii · Cable

Intermediate

Isolation

Cable Lying Triceps Extension (Low)

Upper Arms · Triceps Brachii · Cable

Intermediate

Description

A strength exercise that targets the triceps by extending the arms while lying on the floor and holding a cable rope.

Save Cable Rope Lying on Floor Tricep Extension to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Cable Rope Lying on Floor Tricep Extension

01
Setup
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.
02
Setup
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.
03
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.
04
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.

In the Ellim app, Cable Rope Lying on Floor Tricep Extension unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train cable rope lying on floor tricep extension?

Get Ellim — Free

Questions

Is Cable Rope Lying on Floor Tricep Extension good for beginners?

Cable Rope Lying on Floor Tricep 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 Rope Lying on Floor Tricep Extension?

You need Cable to perform Cable Rope Lying on Floor Tricep 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 Rope Lying on Floor Tricep Extension?

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.

What are common mistakes when doing Cable Rope Lying on Floor Tricep Extension?

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.