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.
How to program the Cable Lying Triceps Extension
Sets and reps
As an isolation movement, the Cable Lying Triceps Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cable Lying Triceps Extension is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Cable Lying Triceps Extension work?
The Cable Lying Triceps Extension primarily targets the Triceps.
What equipment do I need for the Cable Lying Triceps Extension?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Lying Triceps Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
