Smart Workout Diary

Cable Rope Supine Tricep Extension

The cable rope supine tricep extension is a lying cable exercise in which you extend the elbows against cable resistance using a rope attachment. It primarily trains the triceps while allowing steady tension through the movement. It supports triceps strength and muscle development for pressing exercises.

Demonstration

Cable Rope Supine Tricep Extension — demonstration 1
Cable Rope Supine Tricep Extension — demonstration 2

Instructions

  1. Set a rope attachment on a low cable pulley and place a flat bench in line with the cable, with enough space to lie down safely.
  2. Lie supine on the bench with your head closest to the pulley. Hold one end of the rope in each hand and begin with your hands above or slightly behind your forehead, elbows bent and pointed upward.
  3. Keep your upper arms still, brace your torso, and extend your elbows until your arms are nearly straight without forcefully locking them.
  4. Pause briefly while squeezing the triceps, then slowly bend the elbows to return the rope under control.
  5. Keep your wrists neutral and repeat for the planned repetitions. Use a load that lets you control the cable and exit the position safely.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength, Bench, Other
Difficulty
Intermediate

Technique tips

  1. Make the elbows the pivot: avoid letting the shoulders drift forward or backward as you extend.
  2. Use a slow, controlled return; do not let the cable pull your elbows abruptly into deep flexion.
  3. Keep the rope ends even and reduce the load if your wrists bend, elbows flare excessively, or you cannot safely control the setup.
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