Cable Lying Triceps Extension Low

Muscles worked

Setup

1. Place a flat bench in front of a low cable pulley machine.
2. Attach a straight bar or EZ-curl bar to the low pulley.
3. Lie face-up on the bench with your head positioned closest to the weight stack.
4. Reach back to grasp the bar with an overhand, shoulder-width grip and bring it over your chest.

How to do it

1. Start with your arms extended, but angled slightly back toward the pulley (about 15-30 degrees) to keep tension on the triceps.
2. Inhale and slowly lower the bar toward your forehead or just behind your head by bending only at the elbows.
3. Exhale and drive the bar back to the starting angled position by fully extending your elbows.
4. Maintain a controlled tempo, taking 2 seconds to lower the weight and 2 seconds to extend.

Form checklist

• Keep your elbows tucked in and pointing forward; do not let them flare out to the sides.
• Ensure your upper arms remain completely stationary throughout the set.
• Keep your lower back and hips pressed firmly against the bench.
• Avoid using your shoulders or momentum to 'swing' the weight up.

Pro tips

• Keep the upper arms angled back toward the pulley even at the top of the movement to prevent the triceps from 'resting' at full extension.
• Focus on a deep stretch at the bottom of the movement to maximize recruitment of the triceps long head.
• Imagine your elbows are pinned to an invisible board to ensure the movement remains strictly at the elbow joint.

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.
• Add a 2-second isometric hold at the point of maximum stretch (bottom) of each rep.

Frequently asked

What muscles does the cable lying triceps extension low work?

The cable lying triceps extension low primarily targets the triceps, and also works the biceps and forearms as secondary muscles.

What equipment do you need for the cable lying triceps extension low?

The cable lying triceps extension low uses cable.

Is the cable lying triceps extension low good for beginners?

The cable lying triceps extension low is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Band Assisted DipIntermediate · triceps
• Band Bent Over One Arm Neutral Grip KickbackBeginner · triceps