Cable Lying Triceps Extension

A focused triceps exercise that provides constant resistance. Lying down prevents the use of momentum and isolates the long head of the triceps.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Seated Cable Row Machine

Target Muscle Groups

Primary

Triceps

Secondary

Chest

Setup

Lie on a flat bench facing away from a low cable pulley. Hold a straight bar or EZ-bar with a pronated grip. Start with arms extended over your chest.

Instructions

1. Bend your elbows to lower the bar toward your forehead.
2. Keep your upper arms vertical and stationary.
3. Extend your arms back to the starting position.
4. Squeeze the triceps at the top.
5. Maintain a neutral wrist position.

Common Mistakes

1. Moving the upper arms.
2. Flaring the elbows.
3. Arching the lower back.

Alternative Exercises

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A primary isolation exercise for the triceps. It focuses on the lateral and medial heads to build strength and definition in the back of the arm.

Triceps Press

Intermediate / Bodyweight-only / Triceps / push

An isolation exercise for the triceps. By using bodyweight and a specific angle, it targets the lateral and long heads for improved arm definition.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.

Standing Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.

Previous page
- 1

Explore by Muscle Groups

Explore by Equipment

Bodyweight-only

BOSU Balance Trainer

Cable Crossover Machine

Cable Machine with Rope Attachment

Captain's Chair

Hi-Lo Cable Machine

Lat Pulldown Machine

Leverage Machine

Mini Loop Bands

Resistance Bands

Seated Cable Row Machine

Stability (Swiss) Ball