Videos
Instructions
- Lie on a flat bench with your head near the cable pulley.
- Grab the straight or EZ cable bar with a pronated grip, arms extended vertically.
- Slowly lower the bar toward your forehead by bending only at the elbows.
- Stop when the bar reaches just above your forehead.
- Extend your arms back to the starting position without locking the elbows.
Technical Tips
- Keep your elbows fixed in position throughout the movement.
- Avoid flaring your elbows outward to maintain triceps isolation.
- Use a controlled tempo to prevent momentum.
- Engage your core to stabilize your torso.
Breathing Tips
- Inhale as you lower the bar toward your forehead.
- Exhale as you extend your arms back to the top.
Medical restrictions
- Elbow tendinitis or joint pain
- Shoulder instability
- Recent triceps or forearm injury
The Cable Lying Triceps Extension is a highly effective isolation exercise that targets the triceps using a cable system for constant tension. Unlike traditional free-weight extensions, the cable provides smoother resistance throughout the full range of motion, making it ideal for controlled, joint-friendly training. Performed while lying flat on a bench, this exercise emphasizes the long head of the triceps while minimizing shoulder engagement, ensuring focused muscle activation. It's a staple in strength and hypertrophy routines, particularly for individuals aiming to build well-rounded upper arms. This movement is especially beneficial for those looking to vary their triceps training with alternative resistance profiles and is well-suited for both intermediate and advanced lifters seeking improved muscular definition and strength gains.
What does the Cable Lying Triceps Extension work?
The Cable Lying Triceps Extension primarily targets the triceps muscles, especially the long head, by providing constant resistance through a controlled elbow extension motion.
Is the Cable Lying Triceps Extension better than the barbell version?
The Cable Lying Triceps Extension offers smoother, more consistent resistance compared to the barbell version, making it easier on the joints while still effectively isolating the triceps.
Can beginners do the Cable Lying Triceps Extension?
While typically suited for intermediate users, beginners can perform the Cable Lying Triceps Extension with light weights and proper supervision to ensure safe form.
Should I use a straight bar or EZ bar for Cable Lying Triceps Extensions?
Both bar types are effective, but an EZ bar can reduce wrist strain and improve comfort during Cable Lying Triceps Extensions.
How many reps should I do for triceps size using this exercise?
For hypertrophy, perform 8–12 reps per set of Cable Lying Triceps Extensions using moderate to heavy resistance with strict form.