Cable Lying Triceps Extension
About This Exercise
The Cable Lying Triceps Extension is an isolation exercise that targets the triceps, particularly the long head, from a stretched position. It builds arm size and strength using constant cable tension, making it effective for muscle hypertrophy and definition.
1Setup
Position a flat bench perpendicular to a cable machine with a straight bar attached to the low pulley. Lie supine on the bench with your head closest to the machine. Reach back and grasp the bar with a narrow, overhand grip (thumbs wrapped). With a spotter's help or by carefully sitting up to pull the bar into position, extend your arms so the bar is over your upper chest, arms perpendicular to your torso. Plant your feet firmly on the floor.
2Execution
From the starting position (arms extended, perpendicular to torso), inhale and slowly bend only at the elbows to lower the bar in an arc toward your forehead. Keep your upper arms stationary and elbows pointed forward, not flaring out. Lower until you feel a deep stretch in your triceps or the bar lightly touches your forehead. Exhale and extend your elbows forcefully to return the bar to the start, flexing your triceps hard at the top. Maintain a controlled tempo (e.g., 2 seconds down, 1 second pause, 1 second up). Avoid using shoulder momentum or arching your back.
Pro Tips
- Imagine your upper arms are locked in place, moving only at the elbow hinge.
- Squeeze the triceps hard at the top of the movement for a full contraction.
- Keep your wrists straight to avoid strain and direct force through the triceps.
- Initiate the movement with your triceps, not by drifting the shoulders forward.