Cable Lying Triceps Extension

Like the forward and overhead cable triceps extensions, the lying variation is an exercise for extending the arms and thereby training the triceps. In terms of the position of the upper arms (and therefore the stretch on the long head of the triceps), this exercise is more comparable to dumbbell and barbell triceps extensions. However, using the cable distributes the resistance differently and more evenly. For beginners, this can therefore be considered an easier and safer exercise. The lying position may offer another advantage. Unlike forward triceps extensions, it takes less effort to maintain your position because you are lying down instead of standing. The exercise can be performed in multiple variations, for example with a short bar or ropes, with one or two hands, using different grips, and with an inclined bench instead of a flat bench.

Cable Lying Triceps Extension Instructions

Choose the desired weight.
Attach the short bar or rope.
Lie down with your arms extended in front of you (perpendicular to your torso).
Bend your arms at the elbows while keeping your upper arms in the same position.
Lower the bar to just above and behind your forehead (if using ropes, to the sides of your head).
Extend your arms while keeping your upper arms in the same position.

Active Muscles in Cable Lying Triceps Extension

Triceps
Shoulders (stabilizing)

Safety

The correct distance between the bench and the machine, as well as your position on the bench, is important. The aim is to lie in such a way that there is still just enough resistance when your arms are in the bent position of the exercise. If you are too close, there is no tension on the cable when you bring your arms into the extended position. If you are too far away, it becomes difficult to get into and out of your starting position. A partner who hands you the cable with the bar or rope can therefore be very helpful.