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Cable Lying Triceps Extension

Step by step instructions, muscle activation and variants for the Cable Lying Triceps Extension.

MediumTriceps

About this exercise

A triceps isolation exercise performed lying on a flat bench with a cable set to a low position behind the head. The cable provides continuous tension throughout the extension, making it an effective complement to overhead and pushdown variations for complete triceps development.

How to Perform

  • Position a flat bench in front of a low cable pulley and attach a straight bar or rope handle
  • Lie flat on the bench with your head closest to the cable, feet flat on the floor
  • Grip the bar with both hands using an overhand grip and extend your arms so the bar is above your forehead as the starting position
  • Keeping your upper arms stationary and elbows pointing up, slowly lower the bar toward your forehead by bending at the elbows
  • Extend your arms back to the starting position, squeezing your triceps at full extension
  • Avoid flaring your elbows outward throughout the movement
  • Repeat for the desired number of reps

Muscle Activation

Primary
Triceps

Common Mistakes

Common mistakes content is coming soon.

About the Cable Lying Triceps Extension

The Cable Lying Triceps Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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