Cable Lying Triceps Extension
A lying cable triceps exercise done on a flat bench, lowering a bar toward the forehead and pressing it back up to work the arms from a stable position. It suits beginners refining triceps technique.
How to do the cable lying triceps extension
- Lie on a flat bench and grip a straight bar attached to a low pulley with a narrow, overhand grip.
- Extend your arms so the bar sits above your torso, forming roughly a right angle with your body.
- Bend at the elbows to lower the bar toward your forehead, keeping your upper arms still.
- Inhale as the bar lowers, stopping just before it lightly touches your forehead.
- Press the bar back up by straightening your elbows, exhaling as your triceps contract.
Original library instructions (5 steps)
- 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.
- 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.
- 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.
- Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
- Hold for a second at the contracted position and repeat for the recommended amount of repetitions.
Common mistakes
- Letting the upper arms drift backward as the bar lowers, which shifts work away from the triceps.
- Lowering the bar too fast; control the descent so it does not bump your head.
- Flaring the elbows out wide instead of keeping them tucked in throughout the movement.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Have a training partner hand you the bar once you are lying down to make setup easier and safer.
- Hold the contracted position for a second at the top of each rep to keep tension on the triceps.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the cable lying triceps extension good for beginners?
Yes. Lying on a bench keeps the body stable, which makes it easier for beginners to focus on bending only at the elbow.
What muscles does the cable lying triceps extension work?
It mainly works the triceps, since this record does not list any secondary muscles for the exercise.
