Cable Lying Triceps Extension

Muscles Worked

The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Cable Lying Triceps Extension

1. 1

   Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. Tip: The easiest way to do this is to have someone hand you the bar as you lay down.

2. 2

   With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This will be your starting position.

3. 3

   Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in. Go down until the bar lightly touches your forehead. Breathe in as you perform this portion of the movement.

4. 4

   Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.

5. 5

   Hold for a second at the contracted position and repeat for the recommended amount of repetitions.

Common Mistakes

• • Focus on the mind-muscle connection — feel the target muscle working through each rep.
• • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
• • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
• • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Band Skull Crusher

beginner triceps

Bench Dips

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Bench Press - Powerlifting

intermediate triceps

Bench Press with Chains

expert triceps

Board Press

intermediate triceps

Body-Up

intermediate triceps

Frequently Asked Questions