Cable Lying Triceps Extension

Cable Lying Triceps Extension is a resistance exercise – triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
Exercise type: Resistance exercise – triceps elbow extension

Exercise technique

Bench position
Place a flat bench before the low pulley with your head nearest it.
Bar grip
Take a comfortable narrow overhand grip on a straight or EZ attachment.
Lie down
Lie on your back with feet planted and a clear cable path behind your head.
Upper arms
Point your arms upward and bend your elbows at fixed spacing.
Extend
Exhale and raise the bar through elbow extension without moving upper arms toward your chest.
Top
Pause in triceps contraction with wrists aligned to forearms.
Return
Slowly lower the bar toward your head and repeat without clashing the stack.

Key technique points

Align the bench with the cable.
Keep the cable clear of the backrest.
Keep upper arms still.
Do not touch your face with the bar.
Extend elbows under control.
Lower slowly.

Common mistakes

Lying at an angle

Do not set the bench diagonally to the pulley; give both elbows the same pulling direction.

Turning it into a press

Do not bring the bar to your chest and press it; keep upper arms fixed during triceps extension.

Dropping toward the face

Do not release the bar near your head; brake elbow flexion slowly.

Cable friction

Do not continue if the line catches the headrest or bench; clear the path.

Flaring the elbows

Do not spread elbows as load increases; maintain fixed spacing comfortable for your shoulders.

Wrist bending

Do not increase top range by curling your hand; carry the bar in line with palm heels and forearms.

Frequently asked questions