Low Cable Triceps Extension
How to do the Low Cable Triceps Extension
- 1
Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
- 2
Grab the outside of the rope ends with your palms facing each other (neutral grip).
- 3
Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso. Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.
- 4
As you breathe out, extend your lower arms until they are straight and vertical. The upper arms and elbows remain stationary throughout the movement. Only the forearms should move. Contract the triceps hard for a second.
- 5
As you breathe in slowly return to the starting position.
- 6
Repeat for the recommended amount of repetitions.
How to program the Low Cable Triceps Extension
Sets and reps
As an isolation movement, the Low Cable 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 Low Cable 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 Low Cable Triceps Extension work?
The Low Cable Triceps Extension primarily targets the Triceps.
What equipment do I need for the Low Cable Triceps Extension?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Low Cable 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.
