How to Do Cable Lying Triceps Extension
Start and end of one clean rep of Cable Lying Triceps Extension.
Quick facts
| Primary muscle | Triceps |
|---|---|
| Secondary muscles | — |
| Equipment | Cable |
| Category | Strength |
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.
Muscles worked
- Triceps (primary): straightens the elbow to lock out every press and pushdown.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Fix the elbows in place and let only the forearms move, keeping the load on the triceps.
- Keep tension on the cable through the whole range — pause before the stack touches down instead of letting it crash.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Letting the elbows flare and drift forward so the shoulders quietly take over.
- Letting the stack yank the working muscle back at the end of each rep.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Cable Lying Triceps Extension work?
Cable Lying Triceps Extension is a focused movement that primarily works the triceps.
What equipment do I need for Cable Lying Triceps Extension?
Cable Lying Triceps Extension needs a cable station with the right handle attachment.
How many sets and reps should I do for Cable Lying Triceps Extension?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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