SPLYT · Workouts · Routines · Exercises · Tools
Triceps · Cable · Intermediate

How to do Cable Lying Triceps Extension

The cable lying triceps extension is an isolation exercise targeting the triceps, performed lying on a bench with a rope attachment on a low pulley cable machine. It emphasizes controlled elbow extension and is commonly used to build triceps strength and size.

Cable Lying Triceps Extension demonstration
Primary muscle
Triceps
Also works
Shoulders
Equipment
Cable
Level
Intermediate
Category
Triceps

How to do Cable Lying Triceps Extension, step by step

  1. Attach a rope handle to a low pulley cable machine.
  2. Lie down on a flat bench facing up, with your head towards the cable machine.
  3. Grasp the rope handle with both hands, palms facing each other, and extend your arms straight up over your chest.
  4. Keeping your upper arms stationary, slowly lower the rope handle towards your forehead by bending your elbows.
  5. Pause for a moment at the bottom, then extend your arms back up to the starting position.
  6. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Cable Lying Triceps Extension →

Muscles worked

Cable Lying Triceps Extension works your triceps as the main mover, with help from your shoulders.

Track Cable Lying Triceps Extension in SPLYT

Cable Lying Triceps Extension is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More triceps exercises

All 160 triceps exercises →

More with a cable

Every cable exercise → · The full exercise library →