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Home » Exercise Guides » Arms

Cable Lying Triceps Extension: Master Your Arm Gains Today!

The cable lying triceps extension is a must-have exercise if the goal is to build big triceps. Here's a guide detailing this exercise with instructions and more.

Written by Matthew Magnante, ACE

Last Updated on15 September, 2024 | 3:35 PM EDT

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The cable lying triceps extension should be a staple in anyone’s triceps training regime if possible. The advantage of this exercise is the pronounced stretch on the triceps during the eccentric portion which is essential for muscle growth. 

Presses, dips, and pushdowns are also crucial triceps movements but you can’t leave out extensions if you desire to achieve maximum development. So today, we’re going to explain how to do this essential exercise with tips, variations, and a plan of action. 

Here’s a guide to the cable lying triceps extension…

Cable Lying Triceps Extension Details
Basic Information
Body Part
Triceps
Primary Muscles
Anconeus, Triceps brachii
Secondary Muscles
Deltoids, Latissimus Dorsi, Pectoralis major, Trapezius
Equipment
Cable Machine, Rope Attachment Or Straight Bar Attachment.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Eccentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-15
Power1-6
Muscular endurance12-20
Stability core8-12
Flexibility mobility8-12
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  • Barbell Pullover: Build Chest & Back Strength Effectively

Muscles Worked

This one’s pretty simple because since the cable lying triceps extension is an isolation exercise, it only works the triceps. 

Triceps brachii

Triceps brachii is a fancy name for the muscles on the back side of your upper arm between the elbow and shoulder opposite the biceps. Triceps are anatomically as the name suggests, a trio of muscles also called the lateral, medial, and long triceps heads. What is the primary function of the triceps? To extend the arm into a straightened positioned regardless of the position of the arms. 

How To Do The Cable Lying Triceps Extension

The cable lying triceps extension requires a little setup but it’s definitely worth it. You’ll need access to a bench so that you can set it up next to the cable machine. But if you cannot bring a bench over to the machine then lying on the floor is acceptable as long as you can get a decent stretch and extension during the exercise. 

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Here are step-by-step instructions for the cable lying triceps extension.

  1. Place the head of the bench close to the cable pulley. 
  2. Attach a straight bar to the lowest notch on the cable system.
  3. Lie on the bench so that your head is close to the bar.
  4. Grab the bar with both hands positioned about shoulder-width apart.
  5. Keeping your elbows pointed toward the ceiling and close to your sides, extend your forearms by flexing your triceps. Your arms should be completely straight. 
  6. Lower the bar to your forehead or behind your head until you feel a stretch in the triceps, and repeat. 

Cable Lying Triceps Extension Tips

  • Never lift more than you can handle with any triceps extension variation. This puts a lot of stress on the elbow joint and you’re less likely to feel the muscles working. 
  • Keep your upper arms stationary during each repetition. Only your forearms should be moving. 
  • Make sure that you can perform this exercise using a full range of motion that’ll allow you to get a good stretch in the triceps. You can move the bench further away from the pullet to achieve this, if necessary. 

3 Lying triceps extension Variations

The cable lying triceps extension is fantastic but you don’t necessarily have to limit yourself as there are several other options that’ll work just as good. 

Lying barbell triceps extension

The lying barbell triceps extension is quite possibly the most popular variation of this exercise. It’s more convenient than the cable setup and will challenge your balance and stability a bit better as well. 

How To Do Lying Barbell Tricep Extension (Triceps)

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Overhead triceps extension

Whether you use a barbell, dumbbells, cables, or machines, the overhead triceps extension is also a very effective variation. Just be careful when holding the weights behind your head because you don’t want to bump yourself which could be painful. 

Bodyweight triceps extension

You don’t need weights to do a triceps extension. Your bodyweight is plenty and there are a few ways to do this triceps extension variation. You could do it in a push-up position on your toes or knees, with your body inclined or declined, or however you feel that you can safely and comfortably perform this exercise. 

How To Incorporate The Cable Lying Triceps Extension Into Your Training Routine

We obviously know that the cable lying triceps extension or any similar variation is performed along with other triceps exercises. But this exercise typically requires a different strategy than the rest because it does typically involve a larger range of motion that can place the elbows under a lot of stress. 

Therefore, we recommending doing at least one other tricep exercise before the extension to sufficiently warm up the elbows. For example, do a set or two of light dips or pushdowns before doing the lying extension or any extension. Some people may be fine warming up using the extension but just keep the weights light, if you must.

Another great way to add the lying extension is to do it after chest or shoulder training since these are pushing movements that’ll warm up the elbows as well. 

We recommend using moderate weights for this exercise but avoid going too light as you won’t challenge the muscles adequately to stimulate progress growth and make progress.

Mix up your sets and reps according to your experience and goals. 

Sets/reps

  • 3-4 sets x 8-20 reps

Wrapping Up

The cable lying triceps extension is one of the best exercises that you can do for building arm mass and strength. There are a few different variations of this movement but if you prefer one then utilize it every time that you train triceps and watch them grow! 

We hope this exercise was helpful and we’re confident you’re now better equipped to maximize your results. 

Interested in measuring your progress? Check out our strength standards for Tricep Extension, Dips.


If you have any questions about this article, please feel free to contact Matthew Magnante by leaving a comment below.

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Matthew Magnante, ACE

Matthew Magnante, ACE

Matthew is an ACE (American Council On Exercise) certified fitness professional who has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, traveling, and always working to improve overall.

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