Low Triceps Extension with Cable

🎯 Triceps🏋️ CableBeginnerIsolation

How to do the low triceps extension with cable

  1. Attach a rope to the cable pulley at of a seated row station.
  2. Lie on your back on the bench with your head facing the weight stack.
  3. Grasp the rope with your palms facing each other and raise your arms over your chest, with your forearms parallel to the floor at a 90 degree angle.
  4. Slowly extend your arms upward squeezing your triceps.
  5. Return to starting position.

Muscles worked

The prime mover is the triceps brachii, which straightens the elbow, and through its long head helps pull the arm back at the shoulder.

Every exercise for:Triceps

How this movement works

One joint moves, and it moves the load away from the body. With nothing recruited to assist, the target muscle reaches its own limit rather than the limit of the weakest link in a chain — which makes this useful for adding volume after the heavy compound work, not for opening a session.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

A cable holds tension for the whole range, including the point where a free weight would go slack. Moving the pulley changes the angle the resistance arrives from without changing the movement.

Every exercise using:Cable

These train the triceps too, using equipment this one does not:

Difficulty

Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.

Of the 99 triceps exercises in this database, 44 are listed at beginner level.

Related exercises

Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →

ⓘ Informational only — not a substitute for professional fitness or medical advice.