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 Bodyweight Kneeling Triceps Extension, the Triceps Press and the Body Tricep Press.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Lying Triceps Extension

Cable Lying Triceps Extension
Primary muscle
Triceps
Equipment
Cable
Difficulty
Intermediate
Type
Isolation
How to perform Cable Lying Triceps Extension
  1. 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.
  2. 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.
  3. 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.
  4. Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
  5. Hold for a second at the contracted position and repeat for the recommended amount of repetitions.
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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.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    76% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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: bodyweight only, not a cable
    • Body position: kneeling, not lying on your back
    • Balance: harder to stay steady on than the Cable Lying Triceps Extension
  2. Triceps PressPlay demonstration

    2. Triceps Press

    58% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number 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: bodyweight only, not a cable
    • Body position: kneeling, not lying on your back
  3. Body Tricep Press

    3. Body Tricep Press

    57% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    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: bodyweight only, not a cable
    • Body position: lying face down, not lying on your back
  4. Triceps Dips FloorPlay demonstration

    4. Triceps Dips Floor

    53% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
    2. Slide your butt off the front of the chair with your legs extended in front of you.
    3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
    5. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Lying Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not lying on your back
  5. Incline Close-grip Push-upPlay demonstration

    5. Incline Close-grip Push-up

    52% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Lying Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not lying on your back
  6. Three Bench DipPlay demonstration

    6. Three Bench Dip

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Lying Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not lying on your back
  7. Body-upPlay demonstration

    7. Body-up

    51% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Lying Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Cable Lying Triceps Extension
  8. Incline Push-up Close-grip

    8. Incline Push-up Close-grip

    51% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands next to one another on the bar.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Lying Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Cable Lying Triceps Extension
  9. Push-ups - Close Triceps Position

    9. Push-ups - Close Triceps Position

    51% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Lying Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not lying on your back
  10. Triceps Dip (Between Benches)Play demonstration

    10. Triceps Dip (Between Benches)

    51% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Lying Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Cable Lying Triceps Extension

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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