Male model ex_VRSO7C

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Upper Arms · Cable

Cable Lying Triceps Extension

beginnerstrength

Cable Lying Triceps Extension is a beginner isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Triceps
Body part: Upper Arms
Equipment: Cable
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Triceps · Triceps Brachii

Secondary muscles

Shoulders · Deltoids

How to do Cable Lying Triceps Extension

Attach a straight bar to the middle pulley of a cable machine. Lie on a flat bench with your head positioned near the pulley. Grasp the bar or rope with an overhand grip, your arms extended straight up above your chest.
Lower the bar towards your forehead by bending your elbows, keeping your upper arms stationary.
Just before touching your forehead, extend your arms back to the starting position, focusing on contracting your triceps.
Repeat for the desired number of repetitions.

Form tips

Keep your upper arms stationary and only move your forearms to isolate the triceps.
Focus on the contraction of your triceps as you extend your arms.
Exhale as you extend your arms and inhale as you lower the bar.

Cable Lying Triceps Extension alternatives

Dumbbell Lying Triceps Extension

Triceps · beginner

Barbell Lying Triceps Extension

Triceps · beginner

Dumbbell Lying Triceps Extension on Floor

Triceps · beginner

Barbell Lying Extension

Triceps · beginner

More triceps exercises

Cable Lying Triceps Extension (Low)

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Bodyweight Triceps Extension

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Cable Triceps Overhead Extension (Ez Bar)

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Suspension Trainer With Grips Triceps Extension

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Bodyweight Kneeling Triceps Extension

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Bodyweight Overhead Triceps Extension

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Dumbbell Lying One Arm Neutral Triceps Extension

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Cable Alternate Triceps Extension

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Cable Lying Triceps Extension FAQ

What muscles does Cable Lying Triceps Extension work?

Cable Lying Triceps Extension mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.

What equipment do you need for Cable Lying Triceps Extension?

You need a cable.

How many sets and reps of Cable Lying Triceps Extension should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Lying Triceps Extension good for beginners?

Yes. Cable Lying Triceps Extension is rated beginner, so it's a sound choice while you learn to train the triceps.

How many calories does Cable Lying Triceps Extension burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Cable Lying Triceps Extension?

Other exercises for the triceps include Dumbbell Lying Triceps Extension, Barbell Lying Triceps Extension, Dumbbell Lying Triceps Extension on Floor and Barbell Lying Extension.

For developers

Use Cable Lying Triceps Extension in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_VRSO7C" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_VRSO7C",
  "name": "Cable Lying Triceps Extension",
  "model": "male",
  "target": "Triceps",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_VRSO7C/mp4-720.mp4?…",
    "poster": "https://…/ex_VRSO7C/poster.jpg?…"
  }
}