1 / 6Lying Cable Triceps Extension
A lying triceps extension with a low cable behind your head. The cable keeps tension on the triceps even at the top, where dumbbells feel light.
Triceps
- Level
- Intermediate
- Equipment
- Cable, Bench
- Main muscle
- Triceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Lie on a bench with your head toward a low pulley, holding a bar or rope.
- 2Point your upper arms up and keep them still.
- 3Bend your elbows to bring the handle behind your head.
- 4Straighten your arms to push it back up.
Common mistakes
- Letting the upper arms swing
- Placing the bench so the cable pulls at an awkward angle
- Rushing the stretch
Tips
- Lie with your head toward a low pulley, holding a rope or bar
- Keep the upper arms angled slightly back and still
- Straighten the arms, then return slowly to a deep stretch
Questions
Why use a cable?
The pull never goes slack, so the triceps work through the whole rep.
Is it hard on the elbows?
It is often gentler than a barbell. Use a rope and a moderate weight.
More Triceps exercises
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