Videos
Instructions
- Lie flat on a musculation bench facing upward.
- Grip the low pulley bar with a pronated grip, arms fully extended above your chest.
- Slowly bend your elbows to lower the bar toward your forehead, keeping upper arms stationary.
- Extend your elbows to return to the starting position.
Technical Tips
- Keep your elbows fixed throughout the movement.
- Avoid using momentum; focus on slow, controlled reps.
- Keep your back flat against the bench to maintain stability.
Breathing Tips
- Inhale as you lower the bar toward your forehead.
- Exhale as you extend your arms back to the starting position.
Medical restrictions
- Elbow tendinitis or joint instability
- Shoulder impingement syndrome
- Recent triceps or upper limb surgery
The Lying Cable Triceps Extension with a pronated grip is a precision-focused isolation exercise designed to build triceps mass and definition. By using a low pulley cable system, the movement provides constant resistance throughout the range of motion, offering a more effective triceps stimulus compared to free weight alternatives. This variation emphasizes strict form and eliminates momentum, allowing for superior muscle engagement and contraction. The pronated grip targets all three heads of the triceps, with particular emphasis on the medial and lateral heads. This exercise is ideal for intermediate lifters aiming to improve upper arm strength and symmetry. It also serves as a joint-friendly alternative to the traditional skullcrusher, reducing strain on the elbows. Integrated into hypertrophy or strength programs, this movement enhances arm aesthetics and pressing power. As a cable-based movement, it is also well-suited for supersets or isolation-focused training sessions.
How do I properly perform a lying cable triceps extension?
To perform a lying cable triceps extension, lie flat on a bench, grip the cable bar with a pronated grip, lower it toward your forehead by bending your elbows, then extend back up. Focus on controlling the movement for optimal triceps engagement.
Is a lying cable triceps extension better than a skullcrusher?
A lying cable triceps extension offers more consistent tension throughout the range of motion than a skullcrusher, which can lead to better muscle activation and less joint strain, making it a strong alternative.
What grip should I use for lying cable triceps extensions?
A pronated (overhand) grip is typically used for lying cable triceps extensions to evenly target all triceps heads, especially the medial and lateral heads.
What equipment do I need for lying cable triceps extensions?
You need a musculation bench and a cable machine with a low pulley and straight or EZ bar attachment to perform lying cable triceps extensions effectively.
What muscles do lying cable triceps extensions work?
Lying cable triceps extensions primarily work the triceps, engaging all three heads—long, lateral, and medial—for comprehensive upper arm development.