Exercise
Cable Lying Triceps Extension: How to Do It, Muscles Worked
The Cable Lying Triceps Extension is a beginner-level strength exercise that primarily works the triceps. It uses cable, and is performed in 5 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Cable Lying Triceps Extension work?
The Cable Lying Triceps Extension primarily targets the triceps, with no listed secondary muscles in the dataset. It's classified as a beginner-level strength movement using cable.
What are the most common Cable Lying Triceps Extension mistakes?
- Swinging the weight with body momentum instead of moving it under muscular control.
- Using a heavier weight than can be controlled through a full range of motion.
- Letting the elbow drift instead of keeping it in a fixed position through the set.
- Cutting the rep short at the top or bottom instead of using the full stretch and contraction.
How should I program the Cable Lying Triceps Extension — sets, reps and frequency?
As a single-joint isolation exercise, it responds well to a higher 10-15 reps for 2-4 sets, usually taken close to muscular failure. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.
What are good Cable Lying Triceps Extension variations and alternatives?
- Cable Incline Triceps Extension — cable, beginner level, triceps
- Cable Rope Overhead Triceps Extension — cable, beginner level, triceps
- Triceps Pushdown — cable, beginner level, triceps
- Triceps Pushdown - Rope Attachment — cable, beginner level, triceps
| Attribute | Value |
|---|---|
| Level | Beginner |
| Equipment | Cable |
| Category | Strength |
| Primary muscles | Triceps |
| Secondary muscles | — |
How to do the Cable Lying Triceps Extension, step by step:
- Step 1. Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. Tip: The easiest way to do this is to have someone hand you the bar as you lay down.
- Step 2. With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This will be your starting position.
- Step 3. Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in. Go down until the bar lightly touches your forehead. Breathe in as you perform this portion of the movement.
- Step 4. Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
- Step 5. Hold for a second at the contracted position and repeat for the recommended amount of repetitions.
Key takeaways
- The Cable Lying Triceps Extension is a beginner-level strength exercise using cable.
- Primary muscles worked: Triceps.
- A typical working range is 10-15 reps for 2-4 sets, usually taken close to muscular failure.
- The most common technical fault is swinging the weight with body momentum instead of moving it under muscular control.
Log the Cable Lying Triceps Extension in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Cable Lying Triceps Extension suitable for beginners?
Yes — the dataset lists the Cable Lying Triceps Extension as a beginner-level movement, though anyone new to training should still start with light weight (or no added weight) to learn the pattern first.
What equipment do I need for the Cable Lying Triceps Extension?
A cable. No other equipment is required for the standard version of this movement.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Triceps) do most of the work and are usually the limiting factor in the set. Secondary muscles assist or stabilize but aren't the main driver of the movement.