Cable Lying Triceps Extension
Build bigger triceps lying down! Cable Lying Triceps Extension isolates and strengthens for maximum arm gains.
The Cable Lying Triceps Extension mainly works the triceps, with help from the shoulders. You'll need: straight bar attachment or exercise bench or cable machine.
Required Equipment
Cable Lying Triceps Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
Cable Lying Triceps Extension Variations and Alternatives
How to do the Cable Lying Triceps Extension
Set up a flat bench parallel to the cable machine and position the pulley to the top setting with a straight bar attachment.
Lie down on the bench, facing upward, with your head near the pulley.
Reach back and grab the bar with an overhand grip, hands a little narrower than shoulder-width apart.
Keeping your elbows stationary and pointing towards the pulley, extend your arms to raise the bar up towards the ceiling.
Slowly lower the bar by bending your elbows, allowing them to move only slightly during the exercise.
Lower the bar until your forearms are just above parallel to the floor, feeling a stretch in your triceps.
Exhale and extend your arms to return to the starting position, contracting your triceps at the top of the motion.
Perform the exercise for the desired number of reps and sets, ensuring to keep the movement controlled throughout.
Make sure to select an appropriate weight that allows you to perform the exercise with good form and without any discomfort or pain in your elbows or shoulders. Adjust the bench or weight as necessary to fit your individual needs.
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Cable Lying Triceps Extension FAQs
What muscles does the Cable Lying Triceps Extension work?
The Cable Lying Triceps Extension mainly works the triceps, with help from the shoulders. The main muscles are the triceps brachii.
What equipment do you need for the Cable Lying Triceps Extension?
Straight bar attachment or exercise bench or cable machine.
What workout day should the Cable Lying Triceps Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Lying Triceps Extension variations and alternatives?
Similar exercises include the Barbell Lying Extension, Barbell Lying Tricep Extension, Barbell Skullcrusher and Cable Incline Skull-Crusher.
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