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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 targets the triceps muscles, located at the back of the upper arms. By using a cable machine, this exercise provides constant tension on the triceps, making it a great choice for overall triceps development. To perform this exercise, you will need access to a cable machine with a low pulley attachment. Start by lying on a flat bench with your feet firmly planted on the ground. Hold the cable attachment with a pronated grip (palms facing down) and bring your arms up straight above your forehead. This is the starting position. From here, keeping your upper arms stationary, exhale and slowly lower the attachment down towards your forehead in a controlled manner, ensuring your elbows stay tucked in. Pause for a moment when you feel a stretch in your triceps, then inhale and extend your arms back to the starting position. Repeat for the desired number of repetitions. The Cable Lying Triceps Extension (Low) not only targets the triceps but also engages the shoulders and chest as stabilizer muscles. It is an effective exercise for building strength and muscle endurance in the triceps, which has numerous benefits for everyday activities and sports performance. Remember to always choose an appropriate weight that challenges you but maintains proper form. Gradually increase the weight as you become stronger and more comfortable with the exercise. Include this exercise in your triceps workout routine and watch your arms become stronger and more defined over time!


  • Start by attaching a straight bar or rope to a low pulley cable machine.
  • Lie down on a flat bench with your head towards the machine and your feet pointing away from it.
  • Grasp the bar or rope with an overhand grip, with your hands about shoulder-width apart.
  • Extend your arms straight up towards the ceiling, with your elbows slightly bent.
  • Keeping your upper arms stationary, slowly lower the bar or rope down towards your forehead, bending your elbows and allowing your forearms to move backward.
  • Pause for a moment when your forearms are parallel to the floor, ensuring that your upper arms remain stationary throughout the movement.
  • Using your triceps, slowly reverse the movement by extending your arms back to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to keep your core engaged, maintain proper form, and breathe steadily throughout the exercise.

Tips & Tricks

  • Focus on form to ensure that the movement primarily targets your triceps.
  • Start with a light weight and gradually increase the resistance as you get stronger.
  • Engage your core muscles throughout the exercise to maintain stability and prevent lower back strain.
  • Exhale as you extend your arms and inhale as you bring the cable back to the starting position.
  • Avoid locking your elbows at the top of the movement to maintain tension on your triceps.
  • If performing the exercise at home, make sure you have a sturdy anchor for the resistance band or cable.
  • Listen to your body and stop if you experience any pain or discomfort.
  • Consider incorporating other triceps exercises into your routine to ensure balanced muscle development.
  • Rest adequately between sets to allow your muscles to recover and prevent overuse injuries.
  • Keep your wrists in a neutral position and avoid excessive bending or extending.

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