Low Cable Triceps Extension
Muscles worked
Instructions
- 1Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
- 2Grab the outside of the rope ends with your palms facing each other (neutral grip).
- 3Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso. Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.
- 4As you breathe out, extend your lower arms until they are straight and vertical. The upper arms and elbows remain stationary throughout the movement. Only the forearms should move. Contract the triceps hard for a second.
- 5As you breathe in slowly return to the starting position.
- 6Repeat 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 Low Cable Triceps Extension
The low cable triceps extension, performed lying on a seated row bench with a rope attachment, offers a unique pulling angle where the cable pulls from above the head rather than from in front. With elbows fixed perpendicular to the torso and pointing toward the ceiling, the triceps are strongly isolated through a full range of motion, while the rope's neutral grip limits wrist strain. It's a comfortable variation for those who feel wrist discomfort with a straight bar.
check_circleBenefits
- check_circleUnique pulling angle that varies the usual triceps stimulus
- check_circleNeutral rope grip, comfortable on the wrists
- check_circleStrict triceps isolation with fixed elbows
- check_circleUses common seated row equipment found in most gyms
lightbulbExecution tips
- lightbulbPosition your head toward the attachment before starting
- lightbulbKeep the elbows fixed and perpendicular to the torso throughout
- lightbulbSqueeze hard at full extension before lowering
- lightbulbChoose a moderate weight to really feel the triceps working
warningCommon mistakes
- warningElbows moving instead of staying fixed
- warningPoor head alignment relative to the pulley
- warningIncomplete range of motion that cuts the final contraction short
- warningToo heavy a load that breaks the upper arm position
helpFrequently asked questions
Can I use a bar instead of a rope?expand_more
Yes, but the neutral-grip rope is generally more comfortable on the wrists for this movement.
What machine works for this exercise?expand_more
A seated row machine set up with a high pulley and rope attachment works perfectly.
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