Cable Lying Triceps Extension

HOW TO DO IT

1. 1Lie flat on a bench facing a low pulley with a straight bar attachment.
2. 2Grab the bar with a narrow overhand grip and extend arms straight up.
3. 3Position your torso so your upper arms form a 90-degree angle to your body.
4. 4Bend only at the elbows to lower the bar toward your forehead.
5. 5Keep your upper arms completely stationary throughout the entire range of motion.
6. 6Extend your elbows fully to return the bar to the starting position.

COMMON MISTAKES

• Flaring the elbows outward instead of keeping them tucked in.
• Moving the upper arms forward or backward during the rep.
• Lowering the bar behind the head instead of toward the forehead.
• Using momentum to swing the weight up rather than muscle force.

TIPS

• Imagine your upper arms are cast in concrete and cannot move.
• Focus on pushing the bar away from your head rather than just extending.
• Maintain a slight arch in your lower back for stability.

SAFETY

• Ensure the cable path is clear before lying down to prevent sudden jerks.
• Do not hyperextend the elbows at the top of the movement.

DETAILS

Muscles

Triceps

Equipment

Cable Machine

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Triceps extension

Load position

Overhead

Handle

Straight bar

Arms

Both

Arms straight or bent

Bent arms

Hand orientation

Pronated (palms down / away)

Grip width

Close

Body position

Lying on the back

Facing

Facing the anchor

Pulley height

Low