Form cues
- Elbows stay tucked
- Upper arms stay still
- Move only at the elbows
- Finish with straight arms
Exercise
Cable Lying Triceps Extension
Upper arms, cable
A lying cable triceps exercise where you bend and straighten the elbows to move a rope handle over your chest.
Target: triceps. Also works: shoulders.
Steps
- Attach a rope handle to a low cable and place a flat bench in line with the pulley.
- Lie face up on the bench with your head closest to the cable and hold the rope with a neutral grip.
- Press the rope straight above your chest with your arms fully extended.
- Keep your upper arms mostly still and bend your elbows to lower the rope toward your forehead.
- Pause briefly when your elbows are deeply bent.
- Straighten your elbows to return the rope to the start position above your chest.
Common mistakes
- Letting the elbows flare wide to the sides
- Drifting the upper arms backward and turning it into a pullover
- Lowering the rope behind the head instead of toward the forehead
- Bouncing out of the bottom instead of controlling the cable
Breathing
Inhale as you lower the rope toward your forehead, and exhale as you straighten your elbows back to the start.
In the app, search for Cable Lying Triceps Extension and add it to a workout.