Cable Lying Triceps Extensions
Overview
How to do it
- 1
Set Up the EquipmentAttach a straight bar or EZ-curl bar to a low pulley cable machine.Position a flat bench a few feet away from the cable stack.
- 2
Starting PositionLie flat on the bench with your feet planted on the floor.Grip the bar with a shoulder-width overhand grip, then raise your arms so the bar sits above your forehead.Keep your elbows slightly bent but fixed in place.
- 3
ExecutionBend at the elbows to lower the bar toward your forehead or just behind it.Keep your upper arms still as you contract the triceps.When the elbows reach a 90-degree angle, pause briefly.Drive the bar back up to the start by extending your arms and fully squeezing the triceps.
- 4
Repetitions and SetsPerform 3 to 4 sets of 8 to 12 repetitions, depending on your training goals.
Form tips & common mistakes
Hold your elbows in place to maximize triceps activation.
to avoid momentum and unnecessary strain on the joints.
to stabilize your body throughout the movement.
Lower the weight slowly and under control, ensuring full range of motion.
Do not lock out your elbows at the top to prevent excessive joint stress.
Benefits
Enhanced Muscle Isolation: This exercise directly targets the triceps, making it an ideal choice for building strength and definition.
Constant Tension for Greater Muscle Activation: The cable system provides continuous resistance, ensuring the triceps remain engaged throughout the entire movement.
Reduced Joint Stress: Compared to barbell skull crushers, the cable variation places less strain on the elbows, making it a safer alternative for those with joint concerns.
Improves Lockout Strength: Strengthening the triceps enhances performance in pressing exercises like the bench press, shoulder press, and dips.
Versatile and Adjustable Resistance: The cable machine allows for easy weight adjustments, accommodating different strength levels and progression over time.
Muscles worked
Triceps
