Cable Lying Triceps Extension

Instructions

Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. Tip: The easiest way to do this is to have someone hand you the bar as you lay down.
With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This will be your starting position.
Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in. Go down until the bar lightly touches your forehead. Breathe in as you perform this portion of the movement.
Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
Hold for a second at the contracted position and repeat for the recommended amount of repetitions.

Frequently asked questions

What muscles does the Cable Lying Triceps Extension work?

Cable Lying Triceps Extension primarily targets the Triceps. This makes it an effective strength exercise for building triceps development.

What equipment do I need for the Cable Lying Triceps Extension?

You will need a cable to perform the Cable Lying Triceps Extension. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Cable Lying Triceps Extension suitable for beginners?

Yes. The Cable Lying Triceps Extension is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Cable Lying Triceps Extension a compound or isolation exercise?

The Cable Lying Triceps Extension is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the Cable Lying Triceps Extension?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Cable Lying Triceps Extension?

Good alternatives include the Band Skull Crusher, Bench Dips, Bench Press - Powerlifting. These exercises target similar muscle groups (Triceps) and can be substituted based on available equipment or training preference.

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