LiftSetsLiftSets / Exercises / Cable Lying Triceps Extension
Cable Lying Triceps Extension
Works the triceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
triceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | cable |
|---|---|
| Level | beginner |
What to think about
- Upper arms stay still, tilted slightly back.
- Lower to the forehead or just behind it.
- Elbows in, no flaring.
How to do it
- 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.
Other exercises for the triceps
- Bench Dips
- Bench Press - Powerlifting
- Bench Press with Chains
- Cable One Arm Tricep Extension
- Cable Rope Overhead Triceps Extension
- Close-Grip Barbell Bench Press
- Close-Grip EZ-Bar Press
- Decline Dumbbell Triceps Extension
Track it in LiftSets
Log cable lying triceps extension with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store