10 Best Low Cable Triceps Extension Alternatives for Home or Gym

The Low Cable Triceps Extension is done standing with a cable machine. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the Triceps Dip (Between Benches) and the Triceps Press.

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

Original Exercise: Low Cable Triceps Extension

Low Cable Triceps Extension
Primary muscle
Triceps
Equipment
Cable
Difficulty
Beginner
Type
Isolation
How to perform Low Cable Triceps Extension
  1. 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.
  2. Grab the outside of the rope ends with your palms facing each other (neutral grip).
  3. 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.
  4. 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.
  5. As you breathe in slowly return to the starting position.
  6. Repeat for the recommended amount of repetitions.
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Ranked Low Cable Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Low Cable 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 Low Cable Triceps Extension
    • Primary muscle: triceps, the same as the Low Cable Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Low Cable Triceps Extension
  2. Triceps Dip (Between Benches)Play demonstration

    2. Triceps Dip (Between Benches)

    59% 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 Low Cable Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Low Cable Triceps Extension
    • Balance: harder to stay steady on than the Low Cable Triceps Extension
  3. Triceps PressPlay demonstration

    3. 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 Low Cable Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: kneeling, not standing
  4. Body Tricep Press

    4. 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 Low Cable Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  5. Triceps Dips FloorPlay demonstration

    5. 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 Low Cable Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not standing
  6. Incline Close-grip Push-upPlay demonstration

    6. 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 Low Cable Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  7. Three Bench DipPlay demonstration

    7. 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 Low Cable Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not standing
  8. Body-upPlay demonstration

    8. 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 Low Cable Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
    • Balance: harder to stay steady on than the Low Cable Triceps Extension
  9. Incline Push-up Close-grip

    9. 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 Low Cable Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
    • Balance: harder to stay steady on than the Low Cable Triceps Extension
  10. Push-ups - Close Triceps Position

    10. 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 Low Cable Triceps Extension
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing

Why You Might Need a Low Cable Triceps Extension Alternative

You might substitute the Low Cable Triceps Extension because you lack a cable machine, have shoulder or elbow irritation, or want a different loading curve. Cables provide constant tension and a neutral-rotation grip; if that’s unavailable, choose exercises that preserve the same elbow-extension torque and neutral wrist position. For example, a rope pushdown mimics the low-pulley line of pull, keep elbows tucked and extend fully to reproduce lateral and long-head activation. Overhead dumbbell extensions shift emphasis to the long head by placing the shoulder in flexion, so use them when you want greater long-head stretch and hypertrophy stimulus.

How to Choose the Right Low Cable Triceps Extension Substitute

Select a substitute based on equipment, joint tolerance, and which triceps head you want to bias. Use rope pushdowns or a band for a similar neutral grip and continuous tension; cue elbows pinned to your sides to keep emphasis on the lateral and medial heads. Choose overhead dumbbell extensions if you want long-head stretch, keep upper arms vertical and avoid lumbar arching. Use skull crushers or close-grip bench presses to handle heavier loads; keep elbows stable and control the eccentric to protect the joint. Match range of motion and tempo to maintain comparable muscle activation.

Low Cable Triceps Extension FAQ

What muscles does Low Cable Triceps Extension work?

The Low Cable Triceps Extension isolates the triceps brachii, primarily targeting the lateral and long heads through elbow extension. It also recruits the medial head for stability and uses minimal shoulder involvement when you keep the upper arm stationary.

Can I build muscle without doing Low Cable Triceps Extension?

Yes. You can build triceps size and strength with other movements that load the elbow-extension pattern, like close-grip bench presses, skull crushers, and overhead extensions. Prioritize progressive overload, full range of motion, and controlled eccentrics to stimulate hypertrophy.

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