10 Best Cable Lying Triceps Extension Alternatives for Home or Gym
The Cable Lying Triceps Extension is done lying on your back with a cable machine. Ranked closest by our scoring: the Cable Rope Lying On Floor Tricep Extension, the Low Cable Triceps Extension and the Cable Rope Incline Tricep Extension.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Cable Lying Triceps Extension
- Primary muscle
- Triceps
- Equipment
- Cable
- Difficulty
- Intermediate
- Type
- Isolation
How to perform Cable Lying Triceps Extension
- Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. Tip: The easiest way to do this is to have someone hand you the bar as you lay down.
- With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This will be your starting position.
- Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in. Go down until the bar lightly touches your forehead. Breathe in as you perform this portion of the movement.
- Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
- Hold for a second at the contracted position and repeat for the recommended amount of repetitions.
Ranked Cable Lying Triceps Extension Alternatives
10 substitutes, ranked by how closely each one matches the Cable Lying Triceps Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match - Triceps
- Cable
- Beginner
- Isolation
Pick this when you want an easier version that still works the triceps.
How to perform this exercise
- Attach a rope to a cable machine and set it to the lowest position.
- Lie on the floor facing up, with your head towards the cable machine.
- Hold the rope with both hands, palms facing each other, and extend your arms straight up towards the ceiling.
- Keep your upper arms stationary and slowly lower the rope towards your forehead, bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: extension, the same as the Cable Lying Triceps Extension
- Primary muscle: triceps, the same as the Cable Lying Triceps Extension
- Equipment: a cable, the same as the Cable Lying Triceps Extension
- Body position: lying on your back, the same as the Cable Lying Triceps Extension
2. Low Cable Triceps Extension
92% match- Triceps
- Cable
- Beginner
- Isolation
How to perform this exercise
- Select 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.
- Grab the outside of the rope ends with your palms facing each other (neutral grip).
- Position 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.
- As 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.
- As you breathe in slowly return to the starting position.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: extension, the same as the Cable Lying Triceps Extension
- Primary muscle: triceps, the same as the Cable Lying Triceps Extension
- Equipment: a cable, the same as the Cable Lying Triceps Extension
- Triceps
- Cable
- Beginner
- Isolation
How to perform this exercise
- Attach a rope to a high pulley and adjust the incline bench to a comfortable angle.
- Stand facing away from the pulley with your feet shoulder-width apart.
- Grasp the rope with an overhand grip and extend your arms straight overhead.
- Keep your elbows close to your head and your upper arms stationary throughout the exercise.
- Lower the rope behind your head by bending your elbows until your forearms touch your biceps.
- Pause for a moment, then extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: extension, the same as the Cable Lying Triceps Extension
- Primary muscle: triceps, the same as the Cable Lying Triceps Extension
- Equipment: a cable, the same as the Cable Lying Triceps Extension
- Body position: standing, not lying on your back
4. Kneeling Cable Triceps Extension
88% match- Triceps
- Cable
- Beginner
- Isolation
How to perform this exercise
- Place a bench sideways in front of a high pulley machine.
- Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.
- Face away from the machine and kneel.
- Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high pulley. This will be your starting position.
- While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a second. Exhale as you perform this movement.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: extension, the same as the Cable Lying Triceps Extension
- Primary muscle: triceps, the same as the Cable Lying Triceps Extension
- Equipment: a cable, the same as the Cable Lying Triceps Extension
- Body position: kneeling, not lying on your back
- Triceps
- Cable
- Beginner
- Isolation
How to perform this exercise
- Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
- Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Cable Lying Triceps Extension
- Equipment: a cable, the same as the Cable Lying Triceps Extension
- Body position: standing, not lying on your back
6. Band Skull Crusher
86% match- Triceps
- Band
- Intermediate
- Isolation
A good swap when you have a band to work with, and it still works the triceps.
How to perform this exercise
- Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.
- Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.
- Extend through the elbow to straighten your arm, keeping your upper arm in place. Pause at the top of the motion, and return to the starting position.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Cable Lying Triceps Extension
- Equipment: a band, not a cable
- Body position: lying on your back, the same as the Cable Lying Triceps Extension
7. Decline EZ Bar Triceps Extension
85% match- Triceps
- Ez-barbell
- Intermediate
- Isolation
A good swap when you have an EZ bar to work with, and it still works the triceps.
How to perform this exercise
- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
- Lift the bar back to the starting position by contracting the triceps and exhaling.
- Repeat until the recommended amount of repetitions is performed.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: extension, the same as the Cable Lying Triceps Extension
- Primary muscle: triceps, the same as the Cable Lying Triceps Extension
- Equipment: free weights, not a cable
- Body position: lying on your back, the same as the Cable Lying Triceps Extension
- Triceps
- Ez-barbell
- Intermediate
- Isolation
How to perform this exercise
- While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
- Extend your arms in front of you as you hold the barbell over your chest. The arms should be perpendicular to your torso (90-degree angle). This will be your starting position.
- As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in. Keep lowering the bar until it lightly touches your chin.
- As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Cable Lying Triceps Extension
- Equipment: free weights, not a cable
- Body position: lying on your back, the same as the Cable Lying Triceps Extension
9. Cable Alternate Triceps Extension
85% match- Triceps
- Cable
- Intermediate
- Isolation
How to perform this exercise
- Stand facing the cable machine with your feet shoulder-width apart.
- Hold the cable handle with your right hand and bring your arm up so that your upper arm is parallel to the ground and your elbow is bent at a 90-degree angle.
- Keep your upper arm stationary and extend your forearm backward, fully straightening your arm.
- Pause for a moment, then slowly return to the starting position.
- Repeat with your left arm.
- Continue alternating arms for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Movement: extension, the same as the Cable Lying Triceps Extension
- Primary muscle: triceps, the same as the Cable Lying Triceps Extension
- Equipment: a cable, the same as the Cable Lying Triceps Extension
- Body position: standing, not lying on your back
- Triceps
- Cable
- Intermediate
- Isolation
How to perform this exercise
- Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.
- Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the exercise.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Movement: extension, the same as the Cable Lying Triceps Extension
- Primary muscle: triceps, the same as the Cable Lying Triceps Extension
- Equipment: a cable, the same as the Cable Lying Triceps Extension
- Body position: standing, not lying on your back
Why You Might Need a Cable Lying Triceps Extension Alternative
You may need substitutes because you lack a cable setup, have shoulder or elbow pain with prone cable pulls, or want greater loading options. Substitutes let you match elbow-extension biomechanics while altering shoulder position to emphasize different triceps heads. For example, overhead extensions put the long head on stretch while close-grip presses increase compressive load through the lateral head. Use cues like keeping elbows tucked and avoiding shoulder drive to preserve isolated elbow extension and reduce accessory muscle takeover.
How to Choose the Right Cable Lying Triceps Extension Substitute
Choose a substitute based on equipment, joint health, and which triceps head you want to emphasize. If you want long-head stretch, pick overhead dumbbell extensions and keep the upper arm vertical; if you need heavier loading, use close-grip bench press and brace the scapulae. Match range of motion and tempo to the original exercise: prioritize full elbow extension, controlled eccentrics, and exercises that maintain tension at lockout. For tendon issues, reduce eccentric ROM and increase reps to lower peak load while still driving hypertrophy.
Cable Lying Triceps Extension FAQ
What muscles does Cable Lying Triceps Extension work?
It isolates elbow extension, targeting all three triceps heads: lateral and medial for force production and the long head depending on shoulder angle. Keep the shoulder stable and extend through the elbow to maximize triceps activation while minimizing deltoid assistance.
Can I build muscle without doing Cable Lying Triceps Extension?
Yes. Progressive overload with alternatives like skull crushers, close-grip presses, dips, and slow-tempo rope pushdowns will produce hypertrophy. Prioritize full elbow extension, controlled eccentrics, and incremental loading to match the stimulus.
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