Smart Workout Diary

Cable Lying Tricep Extension

The cable lying tricep extension is an isolation exercise performed lying on a bench while extending the elbows against cable resistance. It primarily trains the triceps, with the cable providing continuous tension through the movement. It supports triceps strength and muscle development for pressing movements and upper-body training.

Demonstration

Cable Lying Tricep Extension — demonstration 1
Cable Lying Tricep Extension — demonstration 2

Instructions

  1. Set a cable pulley low and attach a suitable handle. Place a flat bench in line with the cable so you can lie down facing away from the pulley.
  2. Lie supine on the bench with your feet firmly on the floor. Reach back to hold the handle with both hands, then position your upper arms roughly vertical with the elbows above or slightly behind your shoulders.
  3. Begin with bent elbows, keeping your upper arms still and your wrists neutral. Brace your abdomen and keep your head and upper back supported on the bench.
  4. Exhale and extend your elbows until your arms are nearly straight, contracting the triceps without forcefully locking the elbows.
  5. Inhale and return slowly by bending only at the elbows until you reach a comfortable stretch in the triceps. Keep the cable controlled and do not let the weight stack slam.
  6. Finish safely by returning the handle under control before sitting up. Use a light load first, particularly when setting up or learning the movement.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Keep the upper arms steady: movement at the shoulder turns the exercise into a different pressing pattern and reduces triceps isolation.
  2. Choose a manageable load: the cable can pull strongly at the bottom position, so prioritize smooth control over heavy resistance.
  3. Maintain neutral wrists: do not bend them back or curl the handle as you extend the elbows.
  4. Use a pain-free range: stop or reduce the range if you feel sharp discomfort in the elbows, shoulders, or wrists.
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