Cable Lying Triceps Extension
The Cable Lying Triceps Extension primarily works the Triceps (Long Head) and stabilizer support from the Anterior Deltoid, Brachialis, Latissimus Dorsi, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Posterior Deltoid, Teres Major, Wrist Flexors. It is a cable isolation exercise at intermediate difficulty.
The Cable Lying Triceps Extension is an intermediate isolation exercise performed with cable, following a extension movement pattern. It primarily targets the Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A cable isolation push exercise targeting the Triceps (Long Head).
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Long Head) |
Muscles Worked
The Triceps (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Latissimus Dorsi, and 5 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Teres Major (back)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Lie on bench and grasp bar with narrow overhand grip.
- With arms extended, position bar over face.
Execution
- Lower bar by bending elbow.
- As bar nears head, move elbows slightly back just enough to allow bar to clear around curvature of head.
- Extend arm.
- As bar clears head, reposition elbows to its former position until arm is fully extended.
- Repeat.
Comments
- Bar may be propped up with one end leaning against head of bench to allow easier access.
- With arms fully extended, shoulders can be internally rotated between repetitions as needed to allow for relative release of tension in muscles.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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