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Cable Lying Triceps Extension

The Cable Lying Triceps Extension primarily targets your Triceps. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Push

Primary muscles: Triceps

How to perform Cable Lying Triceps Extension

  1. Step 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. Step 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. Step 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. Step 4. Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
  5. Step 5. Hold for a second at the contracted position and repeat for the recommended amount of repetitions.

Frequently asked questions

Which head of the triceps does the cable lying triceps extension target?

This exercise primarily targets the long head of the triceps due to the overhead shoulder position. Constant cable tension ensures all three heads are engaged throughout the full range of motion.

How should I position my elbows during the movement?

Keep your elbows tucked in and pointed toward the ceiling rather than letting them flare out to the sides. This alignment maximizes triceps isolation and reduces unnecessary strain on the shoulder joints.

What is a common mistake to avoid with this cable variation?

Avoid moving your upper arms back and forth to generate momentum. The humerus should remain stationary to ensure the triceps are doing the work of extending the elbow.

How should beginners approach this exercise compared to free weights?

Beginners should start with a light weight to master the mind-muscle connection without the stability demands of a barbell. The cable provides a smoother resistance profile that is often more forgiving on the elbows.

What are the recommended sets and reps for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions to maximize metabolic stress and time under tension. This exercise is best utilized as a secondary movement after heavy compound pressing.

Sample sets & reps for Cable Lying Triceps Extension

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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