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Low Cable Triceps Extension

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

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

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.

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 Low Cable Triceps Extension

Questions

What muscles does the Low Cable Triceps Extension work?

Mainly the triceps.

Is the Low Cable 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 Low Cable Triceps Extension?

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

How many sets and reps of the Low Cable 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).