Smart Workout Diary

Cable Low Tricep Extension (Supine)

The low cable triceps extension performed supine is an isolation exercise in which you extend the elbows against resistance from a low pulley. It primarily trains the triceps while requiring controlled shoulder and elbow positioning. It can support upper-arm strength and muscle development.

Demonstration

Cable Low Tricep Extension (Supine) — demonstration 1
Cable Low Tricep Extension (Supine) — demonstration 2

Instructions

  1. Set a cable pulley to its lowest position and attach a suitable handle.
  2. Lie supine facing the pulley, holding the handle with both hands and positioning your elbows above your chest.
  3. Keep your upper arms still and extend your elbows until your arms are straight without forcefully locking the joints.
  4. Pause briefly, then bend your elbows under control until the handle returns to the starting position.
  5. Maintain a stable torso and finish the set by carefully returning the handle to the pulley.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a load that allows you to control the return phase without your elbows drifting outward.
  2. Keep your wrists neutral and grip the handle securely rather than bending the wrists to move the load.
  3. Limit shoulder movement; the motion should come mainly from bending and straightening the elbows.
  4. Stop if the setup causes discomfort in your shoulders, elbows, or wrists, and adjust the position or load.
Exercise library