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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

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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