Low Cable Triceps Extension
The Low Cable Triceps Extension isolates the Triceps through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Low Cable Triceps Extension
- 1
Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
- 2
Grab the outside of the rope ends with your palms facing each other (neutral grip).
- 3
Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso. Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.
- 4
As you breathe out, extend your lower arms until they are straight and vertical. The upper arms and elbows remain stationary throughout the movement. Only the forearms should move. Contract the triceps hard for a second.
- 5
As you breathe in slowly return to the starting position.
- 6
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
Frequently Asked Questions
What muscles does the Low Cable Triceps Extension work?
The Low Cable Triceps Extension primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.
Is the Low Cable Triceps Extension good for beginners?
Yes, the Low Cable Triceps Extension is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Low Cable Triceps Extension?
You need cable to perform the Low Cable Triceps Extension. Most commercial gyms will have this available.
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