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Cable Lying Triceps Extension (Low)

Cable Lying Triceps Extension (Low)

The Cable Lying Triceps Extension (Low) is a fantastic exercise that primarily targets the triceps muscles, which are located on the back of your upper arms. This exercise is performed using a cable machine and is a popular choice for those looking to build strength and muscle definition in their arms. To perform this exercise, you'll need to lie down on a workout bench or mat facing upwards, directly underneath the cable machine. Grab the cable attachment with an overhand grip and bring your hands together, positioned just above your forehead. Your elbows should be bent at a 90-degree angle, with your upper arms perpendicular to the floor. Now, with a controlled movement, actively extend your arms and push the cable attachment away from your body until your arms are almost straight, while keeping your upper arms stationary. Remember to exhale during this phase of the movement. Pause briefly at the fully extended position, ensuring your triceps are fully engaged, before slowly bringing your hands back to the starting position, maintaining control throughout the motion. Inhale during this phase. It is important to maintain proper form while performing the Cable Lying Triceps Extension. Keep your upper arms stationary throughout the exercise; the only movement should occur at your elbows. Avoid using excessive weight that may compromise your form, and always focus on feeling the contraction and squeeze in your triceps muscles. It's worth mentioning that the Cable Lying Triceps Extension (Low) can be modified by adjusting the weight on the cable machine and the angle of the bench to target the triceps muscles from different angles. As with any exercise, it's crucial to listen to your body and start with lighter weights while mastering the form before gradually progressing to heavier loads. Incorporating the Cable Lying Triceps Extension (Low) into your workout routine can help you strengthen and sculpt your triceps, complementing your overall arm development. Remember, consistency is key, so aim to incorporate this exercise into your regular strength training program, following appropriate sets and repetitions based on your fitness goals.


  • Start by lying flat on your back on a bench or the floor.
  • Hold a cable attachment with both hands and extend your arms straight up above your chest.
  • Keeping your upper arms stationary, slowly lower the cable attachment towards your forehead.
  • Bend your elbows to a 90-degree angle or until you feel a stretch in your triceps.
  • Pause for a moment, then extend your arms back to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to maintain control throughout the movement and focus on using your triceps to perform the exercise.

Tips & Tricks

  • Use a moderate weight that allows you to perform the exercise with proper form and control.
  • Keep your wrists aligned with your forearms throughout the movement to maximize triceps activation.
  • Engage your core muscles to maintain stability and prevent excessive arching of the lower back.
  • Focus on extending your elbows fully at the bottom of the movement to fully engage the triceps.
  • Avoid using momentum or swinging your arms during the exercise, as this can reduce the effectiveness of the movement.
  • Consider using a spotter or trainer to ensure safety and proper execution of the exercise.
  • To increase the challenge, try slowing down the lowering phase of the movement and pausing briefly at the bottom before returning to the starting position.
  • Incorporate variety by alternating between different cable attachments, such as a rope or a straight bar, to target the triceps from different angles.
  • Listen to your body and adjust the weight and intensity according to your fitness level and goals.
  • Remember to warm up properly before performing the exercise to prepare your muscles for the workout.


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