VARIATIONS
- Cable Overhead Triceps ExtensionRopeCloseStandingTriceps · Cable Machine
- EZ-Bar SkullcrusherTriceps · EZ Bar
- Standing Bent-Over Two-Arm Dumbbell Triceps ExtensionTriceps · Dumbbell
- Seated Bent-Over Two-Arm Dumbbell Triceps ExtensionNeutralTriceps · Dumbbell
- Lying Two-Arm Dumbbell Triceps ExtensionTriceps · Dumbbell · Bench
- Cable Rope Overhead Triceps ExtensionOverheadRopeNeutralTriceps · Cable Machine
Cable Bent-Over Triceps Extension
Torso hinges until parallel to the floor.
This isolation movement targets the triceps by extending the elbows against constant cable tension while hinging at the hips. It builds arm size and lockout strength with a unique resistance curve.
HOW TO DO IT
- Attach a straight bar or rope to a high pulley.
- Hinge at the hips until your torso is nearly parallel to the floor.
- Grip the attachment with palms facing down and tuck elbows tightly to your sides.
- Extend your elbows fully until your arms are straight behind you.
- Pause briefly at full extension, then slowly return to the start position.
COMMON MISTAKES
- Allowing elbows to flare out or drop during extension.
- Using momentum to swing the torso upright.
- Stopping short of full elbow extension.
- Moving the upper arms forward instead of just the forearms.
TIPS
- Keep your upper arms completely stationary throughout the set.
- Drive through your heels to maintain a stable hinge position.
- Focus on squeezing the triceps hard at the bottom of the movement.
SAFETY
- Avoid hyperextending the lower back; keep your core braced to protect the spine.
DETAILS
- Muscles
- Triceps
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Triceps extension
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Bent over
- Pulley height
- High
SIMILAR EXERCISES
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