Start free

Cable Lying Triceps Extension

A beginner strength exercise for the triceps, done with a cable.

Cable Lying Triceps Extension: starting positionCable Lying Triceps Extension: finishing position
Main muscles
Triceps
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Push

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Lying Triceps Extension

Questions

What muscles does the Cable Lying Triceps Extension work?

Mainly the triceps.

Is the Cable Lying Triceps Extension good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Lying Triceps Extension?

Good alternatives that train the triceps: Cable Incline Triceps Extension, Cable One Arm Tricep Extension, Cable Rope Overhead Triceps Extension or Low Cable Triceps Extension.

How many sets and reps of the Cable Lying Triceps Extension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).