Cable Lying Triceps Extension

Setup

1. 01Place a flat bench in front of a low pulley with a straight or EZ bar attached.
2. 02Lie back on the bench with your head toward the pulley and grab the bar with a shoulder-width overhand grip.
3. 03Press the bar up so the arms point vertically, upper arms angled slightly back toward the stack.

Execution

1. 01Keeping the upper arms still, bend the elbows and lower the bar toward the forehead.
2. 02Continue until the forearms pass parallel and you feel a full triceps stretch.
3. 03Extend the elbows to drive the bar back to the start without moving the shoulders.
4. 04Squeeze the triceps briefly at lockout, then repeat.

Checkpoints

• -Upper arms stay fixed; only the elbows hinge.
• -Cable tension never fully releases at the bottom.
• -Wrists stay neutral, not bent back under the load.
• -Elbows stay roughly shoulder width, not flared wide.

Common mistakes

• -Letting the elbows drift toward the feet, turning it into a press.
• -Bouncing the weight stack at the stretch position.
• -Using a load that forces the shoulders to help.
• -Lowering the bar to the chest instead of behind the head or forehead.