Exercise guide
Cable Lying Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Chest
- Upper arms
The cable lying triceps extension provides constant tension throughout the entire range of motion, specifically emphasizing the long head of the triceps for superior muscle hypertrophy.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a flat bench in front of a low cable pulley machine.
- Attach a straight bar or EZ-curl bar to the low pulley.
- Lie face up on the bench with your head positioned closest to the cable stack.
- Grasp the bar with an overhand, shoulder-width grip and extend your arms directly over your chest.
How to do it
- Inhale and slowly lower the bar toward your forehead by bending only at the elbows, keeping your upper arms stationary.
- Lower the weight until your forearms are just past parallel to the floor, feeling a deep stretch in the triceps.
- Exhale and use your triceps to extend your arms back to the starting position.
- Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase and a 1-second peak contraction.
Form checklist
- Keep your elbows tucked in and pointing forward; do not let them flare out to the sides.
- Ensure your upper arms remain fixed and perpendicular to the floor throughout the set.
- Keep your lower back pressed firmly into the bench to avoid arching.
- Move only at the elbow joint; avoid any swinging or shoulder movement.
Pro tips
- Angle your upper arms slightly back toward the cable machine (about 15 degrees) to maintain constant tension on the triceps even at full extension.
- Focus on the 'mind-muscle connection' by imagining you are pushing the bar away from your face using only the back of your arms.
Make it harder
- Swap the bar for a rope attachment to allow for a neutral grip and a greater range of motion at the bottom of the movement.
- Incorporate a 3-second isometric hold at the point of maximum stretch to increase time under tension.
Frequently asked
- What muscles does the cable lying triceps extension work?
- The cable lying triceps extension primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable lying triceps extension?
- The cable lying triceps extension uses cable.
- Is the cable lying triceps extension good for beginners?
- The cable lying triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.