Cable Lying Triceps Extension With Rope

Muscles worked

Setup

1. Position a flat bench in front of a low cable pulley and attach the rope handle.
2. Lie on the bench with your head closest to the pulley, reaching back to grab the rope with a neutral grip (palms facing each other).
3. Position your upper arms perpendicular to the floor or angled slightly back toward the machine to keep constant tension on the triceps.
4. Plant your feet firmly on the floor and ensure your shoulder blades are retracted against the bench.

How to do it

1. Inhale and slowly lower the rope toward your forehead by bending only at the elbows, keeping your upper arms completely stationary.
2. Exhale as you extend your arms back to the starting position using a controlled, powerful motion.
3. At the top of the movement, pull the ends of the rope apart to maximize the contraction.
4. Maintain a tempo of 2 seconds on the way down and 1 second on the way up.

Form checklist

• Keep elbows tucked in and pointing forward; do not let them flare out to the sides.
• Ensure the upper arms remain fixed throughout the set; only the forearms should move.
• Keep your lower back flat against the bench to avoid using momentum.
• Avoid locking out the elbows aggressively; maintain a slight micro-bend at the top to keep tension on the muscle.

Pro tips

• To maximize the long head engagement, keep your upper arms tilted slightly back toward the pulley rather than perfectly vertical.
• Focus on the 'spread' at the top of the movement—pulling the rope ends toward the walls engages the lateral head of the triceps more effectively.

Make it harder

• Add a 2-second isometric hold at the point of peak contraction while pulling the rope apart.
• Perform the exercise on a slight decline bench to increase the stretch on the triceps at the bottom of the movement.

Frequently asked

What muscles does the cable lying triceps extension with rope work?

The cable lying triceps extension with rope 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 with rope?

The cable lying triceps extension with rope uses cable.

Is the cable lying triceps extension with rope good for beginners?

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

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