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Low Cable Triceps Extension

The Low Cable 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 Low Cable Triceps Extension

  1. Step 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. Step 2. Grab the outside of the rope ends with your palms facing each other (neutral grip).
  3. Step 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. Step 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. Step 5. As you breathe in slowly return to the starting position.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

What specific muscles does the low cable triceps extension target?

This exercise primarily targets the triceps brachii, with a particular emphasis on the long head due to the overhead arm position. It isolates the elbow extensors without significant involvement from secondary muscle groups.

How should I position my elbows during the movement?

Keep your elbows tucked close to your head and pointing forward throughout the set. Allowing the elbows to flare outward reduces tension on the triceps and shifts the load to the shoulders.

What is a common mistake to avoid during this exercise?

Avoid using momentum or arching your lower back to move the weight. Maintain a stable core and ensure the movement occurs strictly at the elbow joint to maximize muscle fiber recruitment.

How can a beginner simplify this movement?

Beginners can use a rope attachment to allow for a more natural wrist position and a greater range of motion. Starting with a split stance can also provide better balance and spinal stability.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. This high-volume approach is effective for isolation movements where maintaining constant tension is more important than lifting maximum weight.

Sample sets & reps for Low Cable 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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