Lying Triceps Extension (Cable)

An isolation exercise targeting the triceps by extending the arms against cable resistance while lying on a bench.

Instructions

1. Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip.
2. With your arms extended, position the bar over your torso with your arms and torso creating a 90-degree angle.
3. Lower the bar by bending at the elbow while keeping your upper arms stationary and elbows in.
4. Go down until the bar lightly touches your forehead, breathing in as you lower.
5. Flex the triceps as you lift the bar back to its starting position, exhaling as you perform this movement.
6. Hold for a second at the contracted position and repeat for the recommended amount of repetitions.

Tips

• Only the forearms should move; your upper arms should remain stationary and perpendicular to the floor.
• Keep your elbows fixed in position; avoid flaring them out to the sides.
• Maintain control throughout both the lowering and lifting phases.
• Use a weight that allows full range of motion without excessive strain on the forearms and wrists.
• The bar should travel in a controlled arc toward your forehead or behind your head.
• This exercise provides an excellent stretch in the triceps at the bottom of the movement.