Low Cable Triceps Extension
Low Cable 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: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
- Exercise type
- Resistance exercise - triceps elbow extension
Exercise technique
- Low cable
Attach a rope to a seated-row setup.
- Lying direction
Lie face up on the bench with your head toward the pulley.
- Grip
Hold the rope ends with neutral palms.
- Upper arms
Point elbows toward the ceiling and keep upper arms vertical.
- Starting bend
Bend the forearms toward the pulley.
- Extend
Straighten the elbows to move your hands vertically upward.
- Return bend
Keep upper arms fixed and return against cable resistance.
Key technique points
- Do not rub the cable against your head.
- Keep upper arms from drifting backward at the start.
- Keep wrists straight with the rope.
- Maintain a comfortable lower-back position on the bench.
- Do not flare the elbows.
- Do not crash the stack at the bottom.
Common mistakes
Pulling from the shoulders
Upper-arm movement reduces triceps focus.
Head contact
The rope path is misaligned.
Wide elbows
The extension paths of the forearms change.
Curling the wrists
The rope becomes unstable in the hands.
Lifting the hips
Lying angle is disrupted.
Free return
The cable bends the elbows uncontrollably.
Frequently asked questions
Low Cable Triceps Extension: why is “Pulling from the shoulders” a mistake?
Upper-arm movement reduces triceps focus.
Low Cable Triceps Extension: why is “Head contact” a mistake?
The rope path is misaligned.
Low Cable Triceps Extension: why is “Wide elbows” a mistake?
The extension paths of the forearms change.
Low Cable Triceps Extension: why is “Curling the wrists” a mistake?
The rope becomes unstable in the hands.
Low Cable Triceps Extension: why is “Lifting the hips” a mistake?
Lying angle is disrupted.
Low Cable Triceps Extension: why is “Free return” a mistake?
The cable bends the elbows uncontrollably.
What should I focus on when doing Low Cable Triceps Extension?
Do not rub the cable against your head. Keep upper arms from drifting backward at the start. Keep wrists straight with the rope. Maintain a comfortable lower-back position on the bench. Do not flare the elbows. Do not crash the stack at the bottom.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.