Cable Lying Tricep Extensions

Exercise Summary
Primary Muscle(s) Triceps
Secondary Muscle(s) None
Equipment Cable
Emphasis Isolation
Type Push

Cable Lying Triceps Extensions Instruction

  • Fix a rope to a cable attachment on the bottom rung of the machine.
  • Align a flat bench with the cable machine. Lie down on the bench facing away from the machine.
  • Reach behind you to grip the rope handles.
    • The starting position will have your hands behind you.
  • Initiate the mind-muscle connection of creating and maintaining tension in the triceps throughout the exercise.
  • Let your elbows track forward slightly then extend your forearms vertically. 
    • Keep your hands together.
  • The top position has your arms extended overhead above your face. 
  • Maintain tension on the muscle throughout the eccentric as you lower to the starting position.
    • Don't drop the weight from the top.


  • The path of the cable is a steep incline.
  • Let your wrists and arms naturally rotate during the exercise execution.
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