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Cable Lying Triceps Extension animation

How to do the Cable Lying Triceps Extension

TricepsCableBeginner

The cable lying triceps extension keeps constant tension on your triceps throughout the entire range of motion, making it one of the most effective tools for building arm size and strength. Master this movement and you will develop the kind of thick, defined triceps that make a real difference in how your arms look and perform.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Set the cable pulley to the lowest position, grab the bar or rope attachment, and lie on a flat bench with your head nearest to the cable stack.
  2. Extend your arms straight up at a slight angle toward the pulley, keeping your upper arms fixed and perpendicular to the floor.
  3. Slowly bend at the elbows, lowering the attachment toward your forehead or just behind your head while keeping your upper arms completely still.
  4. Drive the attachment back to full extension by contracting your triceps hard at the top, then repeat with control.

Common mistakes

  • Letting the elbows flare wide reduces triceps isolation and stresses the joints, so keep elbows pointing straight ahead and tracked inward throughout the movement.
  • Moving the upper arms instead of only bending at the elbow turns this into a shoulder exercise, so lock your upper arms in place and move only from the elbow joint.
  • Using too much weight forces momentum and shortens the range of motion, so choose a load that lets you fully extend and fully flex the elbow on every single rep.

Pro tip — At the bottom of each rep, allow your elbows to travel very slightly back toward the cable to achieve a deeper stretch in the long head of the triceps, then initiate the press from that stretched position to recruit more muscle fibers and maximize growth stimulus.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

Barbell Close Grip Bench PressBarbell Close Grip Bench PressBarbell Decline Close Grip To Skull PressBarbell Decline Close Grip To Skull PressBarbell Incline Reverse Grip PressBarbell Incline Reverse Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip Triceps ExtensionBarbell Lying Close Grip Triceps ExtensionBarbell Lying ExtensionBarbell Lying Extension
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