Cable Lying Triceps Extension

Cable Lying Triceps Extension is a beginner-level isolation in the strength category that primarily works the triceps. It is performed with cable.

How to do it

1. 1Lie 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. 2With 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. 3Lower 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. 4Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
5. 5Hold for a second at the contracted position and repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.