Cable Lying Triceps Extension

How to do the Cable Lying Triceps Extension

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

Muscles worked

Role	Muscles
Primary	triceps
Equipment	cable machine
Difficulty	beginner
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Body-Up Bodyweight Body Tricep Press Bodyweight Standing Towel Triceps Extension Bodyweight Band Skull Crusher Resistance Bands Speed Band Overhead Triceps Resistance Bands Bench Dips Bodyweight

Harder than the Cable Lying Triceps Extension

Bench Press with Chains expert · Barbell Reverse Band Bench Press intermediate · Barbell Pin Presses intermediate · Barbell

Superset the Cable Lying Triceps Extension with

Opposing biceps work — alternate sets without extra rest.

Cable Hammer Curls - Rope Attachment biceps Cable Preacher Curl biceps Lying Close-Grip Bar Curl On High Pulley biceps Reverse Cable Curl biceps

Common questions

What muscles does the Cable Lying Triceps Extension work?

The Cable Lying Triceps Extension primarily works the triceps. Band Skull Crusher, Body-Up, and Body Tricep Press train the same muscle, across 9 equipment types.

What equipment do you need for the Cable Lying Triceps Extension?

A Cable Machine. Without a cable machine, Body-Up, Body Tricep Press, and Standing Towel Triceps Extension train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Cable Lying Triceps Extension suitable for beginners?

Yes, the Cable Lying Triceps Extension is rated beginner. Bench Press with Chains, Reverse Band Bench Press, and Pin Presses are the progressions from here.

Where should the Cable Lying Triceps Extension go in a workout?

Late — the Cable Lying Triceps Extension is isolation work, so it follows your compounds. Supersetting it with Cable Hammer Curls - Rope Attachment and Cable Preacher Curl cuts session time without extra rest.

Similar exercises

Band Skull Crusher Resistance Bands Body-Up Bodyweight Body Tricep Press Bodyweight Cable Incline Triceps Extension Cable Machine Cable One Arm Tricep Extension Cable Machine Cable Rope Overhead Triceps Extension Cable Machine