Lying Cable Triceps Extension (Variation 2)

Setup

1. 01Set a flat bench in front of a low pulley.
2. 02Attach a straight or EZ bar to the cable.
3. 03Lie back with the head nearest the pulley.
4. 04Hold the bar over the forehead with elbows bent.

Execution

1. 01Extend the elbows to press the bar over the chest.
2. 02Lock out fully and squeeze the triceps.
3. 03Bend the elbows to lower the bar toward the forehead.
4. 04Keep the upper arms vertical and repeat.

Checkpoints

• -The upper arms stay still; only the forearms move.
• -Cable tension stays on the triceps at the bottom.
• -The elbows stay shoulder width, not flared wide.
• -The wrists stay straight under the bar.

Common mistakes

• -Letting the elbows drift back into a pullover.
• -Flaring the elbows out to press the weight.
• -Bouncing out of the bottom position.
• -Using so much weight the hips lift off the bench.