Cable Lying Triceps Extension
Muscles worked
Instructions
- 1Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. Tip: The easiest way to do this is to have someone hand you the bar as you lay down.
- 2With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This will be your starting position.
- 3Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in. Go down until the bar lightly touches your forehead. Breathe in as you perform this portion of the movement.
- 4Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
- 5Hold for a second at the contracted position and repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cable Lying Triceps Extension
The cable lying triceps extension is a variation of the skull crusher that replaces the free bar with a cable, providing constant tension on the triceps even with arms extended. Lying on a flat bench facing a low pulley with the bar positioned over your torso, you lower the weight by bending your elbows until it grazes your forehead, then press it back up while squeezing the triceps hard. Unlike a free bar that loses tension at the top, the cable's pull keeps the muscle engaged throughout the full range, making it an excellent option for finishing off an already-fatigued triceps.
check_circleBenefits
- check_circleConstant tension on the triceps thanks to the cable
- check_circleGuided path that keeps the movement safe
- check_circleGreat finishing exercise at the end of an arm session
lightbulbExecution tips
- lightbulbKeep your upper arms fixed and perpendicular to the floor
- lightbulbLower the bar under control until it grazes your forehead
- lightbulbSqueeze the triceps hard at the top of each rep
- lightbulbAsk for help getting the bar once you're lying down
warningCommon mistakes
- warningLetting the elbows flare outward
- warningLowering the bar too fast without control
- warningMoving the upper arms instead of only the forearms
- warningLoading too heavy and shortening the range of motion
helpFrequently asked questions
How is this different from a free-bar skull crusher?expand_more
The cable keeps constant tension throughout the movement, including with arms extended, unlike a free bar.
How do I position myself to start safely?expand_more
Have someone hand you the bar once you're lying down, or set up near the foot of the bench so you can grab it easily.
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