Cable Lying Triceps Extension (version 2)

Cable Lying Triceps Extension (version 2)

The Cable Lying Triceps Extension (version 2) is a highly effective exercise that targets the triceps muscles, which are located at the back of your upper arms. This exercise is commonly performed in the gym using a cable pulley machine. The version 2 of this exercise adds a unique twist to the traditional lying triceps extension, providing an alternative way to isolate and strengthen the triceps. By lying on a bench and using a cable machine, you create constant tension on the triceps throughout the entire range of motion. This helps to enhance muscle activation and promote greater muscle growth and strength gains. The cable provides a smooth and controlled resistance, allowing you to effectively focus on your triceps without engaging other muscle groups. The Cable Lying Triceps Extension (version 2) is a versatile exercise that can be modified to suit different fitness levels and goals. It is particularly beneficial for individuals looking to tone and shape their arms, improve functional strength for daily activities, or enhance sports performance that requires arm strength and stability. Incorporating this exercise into your workout routine can help you develop stronger and more defined triceps. As with any exercise, it is important to maintain proper form, control the weight, and gradually increase resistance over time to continue challenging your muscles. Remember to consult with a fitness professional if you have any concerns or pre-existing conditions before attempting this exercise.


  • Lie face up on a flat bench, with your head nearest to the cable machine.
  • Grab the cable with a straight bar attachment and extend your arms straight above you, perpendicular to the floor.
  • Keep your upper arms stationary, lower the bar by allowing your elbows to flex while inhaling. Continue lowering it until your forearms are perpendicular to the ground.
  • Pause briefly, then lift the bar back to the starting position by extending your arms and exhaling.
  • Repeat for the recommended amount of repetitions.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise to maximize triceps activation.
  • Engage your core by keeping your abs tight and back flat against the bench.
  • Start with lighter weights and gradually progress to heavier ones as your strength improves.
  • Focus on the mind-muscle connection by consciously contracting your triceps during each repetition.
  • Incorporate a full range of motion by allowing your elbows to move freely and fully extend at the top of the movement.
  • Avoid locking out your elbows completely to keep tension on the triceps and prevent unnecessary stress on the joints.
  • Control the movement by slowly lowering the cable towards your forehead and then smoothly extending your arms back up.
  • Keep your wrists in a neutral position to avoid unnecessary strain on the wrists or forearms.
  • Choose an appropriate weight that challenges you but still allows you to maintain proper form and control.
  • Listen to your body and take breaks as needed, especially if you feel any discomfort or pain.


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