Cable Lying Triceps Extension (Low)
The Cable Lying Triceps Extension (LOW) is an effective exercise for strengthening and shaping your triceps. This exercise offers a unique way to isolate and train your triceps with constant tension through the use of the cable machine, resulting in more effective muscle building.
Execution
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1
Lie on your back on a flat bench and position the cable machine at the foot end of the bench.
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2
Grip the cable handle with both hands using an overhand grip and fully extend your arms above your chest.
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3
Inhale and slowly bend your elbows to bring the handle down, just above your forehead.
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4
Pause briefly, then extend your arms to return to the starting position.
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5
Repeat for the desired number of repetitions.
Benefits
- Isolation of the triceps for targeted muscle building.
- Constant tension on the triceps through the use of the cable machine.
- Improvement of overall arm strength and definition.
Common Mistakes
- ! Performing the movement too quickly: Use a controlled movement to train the triceps effectively.
- ! Using too much weight: Start with a lighter weight to maintain proper form and prevent injuries.
- ! Allowing the elbows to move too far apart: Keep your elbows close to your body for maximum effectiveness.
Primary Muscles
The primary focus of this exercise is the triceps brachii, with secondary involvement of the shoulder muscles and chest muscles for stability.
Possible Alternatives
- To increase the intensity, try performing the exercise with one arm for unilateral training.
- For a lighter variation, perform the exercise with a resistance band instead of the cable machine.
- Consider the Standing Triceps Extension if you are looking for an exercise that requires more stability and core involvement.
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