Cable Lying Triceps Extension

Cable Lying Triceps Extension

The Cable Lying Triceps Extension is a highly effective exercise that specifically targets the triceps muscles, which make up the majority of the upper arm. It is a great choice for anyone looking to strengthen and tone their triceps. This exercise is performed using a cable machine, which offers constant resistance throughout the movement, ensuring maximum muscle engagement. When executing the Cable Lying Triceps Extension, you will lay flat on a bench facing up and grab the cable handle with an overhand grip. Your arms should be extended straight up above your chest. From here, you slowly lower the cable handle towards your forehead, keeping your upper arms stationary. Focus on controlling the movement and feeling a stretch in your triceps. Once you reach the bottom of the movement, reverse the motion by extending your arms back to the starting position. The key to getting the most out of this exercise is to maintain proper form and control throughout. Avoid using momentum or swinging your arms, as this can take emphasis away from the targeted muscles and increase the risk of injury. To further optimize your results, ensure that you are using an appropriate weight that challenges your triceps without compromising your form. Including the Cable Lying Triceps Extension in your workout routine can help you develop stronger, more defined triceps. Remember to always warm up before starting any exercise, and consider incorporating this exercise into a complete triceps workout for overall strength and development. With consistency and proper technique, you'll be well on your way to achieving your triceps goals.


  • Start by lying flat on a bench or mat with your feet planted firmly on the ground and knees bent.
  • Hold the handles of a cable machine with an overhand grip and fully extend your arms straight up, perpendicular to the floor.
  • Keep your upper arms stationary throughout the exercise and gradually lower the cable handles towards your forehead, allowing your elbows to flex.
  • Pause briefly at the bottom of the movement and then reverse the motion by extending your arms back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Warm up properly before performing the exercise to increase blood flow to your muscles and prevent injury.
  • Start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you get stronger.
  • Focus on contracting your triceps muscles throughout the movement, ensuring that they are doing the majority of the work.
  • Control the weight on the way up and down to maximize muscle engagement and prevent momentum from assisting the movement.
  • Exhale as you extend your arms and inhale as you bend your elbows to maintain proper breathing technique.
  • Engage your core to maintain stability and prevent excessive arching or rounding of your back.
  • Perform the exercise in a slow and controlled manner to increase time under tension and promote muscle growth.
  • Consider incorporating variations of the exercise, such as using different grip attachments or performing the exercise on an incline bench, to target your triceps from different angles.
  • Listen to your body and rest when needed. It's important to allow your muscles to recover and adapt to the stress of the exercise.
  • Maintain a balanced and nutritious diet to support muscle growth and overall health.


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