Lying Cable Triceps Extension ( How-To, Benefits, Muscles Worked & Variations)

Lying tricep extension with cables is a resistance training exercise that targets the triceps muscles. It is done with a cable machine that has a low pulley and a straight or EZ bar.

This exercise can be an excellent boost to your upper body training regimen, helping in the development of your triceps’ strength and definition.

To help you achieve good long-head development, this tutorial not only demonstrates how to perform cable lying tricep extensions with a bar but also provides four additional cable tricep extension variations using different attachments, muscles worked as well as their key benefits.

Exercise Details

  • Also known as: Incline cable tricep pushdown
  • Exercise type: Endurance
  • Body type: Arms, Triceps
  • Level: Beginner
  • Main targets: Triceps
  • Secondary targets: Shoulders and chest muscle
  • Compound/Isolated: Isolation
  • Force Type: Push
  • Equipment Required: Cable machine, flat bench

Related Post: How To Do Overhead Banded Tricep Extension?

How To Do Lying Tricep Extension Correctly

To perform the lying cable with a proper form, follow these steps:

  1. First, attach a curved cable bar to a low pulley.

  2. Next, position a bench approximately one or two feet away from the bar and facing the cable column.

  3. Lie down on the bench and grab the bar using a close overhand grip.

  4. Extend your arms fully by contracting your triceps. Then, lower the bar behind your head until you experience a deep stretch in your triceps’ long head.

  5. Repeat for desired repetitions

Recommended Sets and Reps:

Complete a total of 3-5 sets, performing 8-20 reps in each set.

Exercise Tips:

  • When executing the laying tricep extension with cables, it’s crucial to maintain appropriate form. To properly target your triceps, you should keep your upper arms still and your elbows close to your head throughout the exercise.

  • Depending on your fitness level and training objectives, you may change the weight on the cable machine to make the exercise harder or easier. 

  • To avoid overworking the same muscle parts, it’s critical to mix up your workouts and include additional triceps exercises.

Lying Tricep Extension Muscles Worked

The cable lying extension is an exceptional exercise for building arm mass as it targets all three triceps brachii heads. However, what sets the cable lying tricep extension apart from other exercises is its emphasis on the long head and its ability to provide constant cable tension.

The long head accounts for the majority of triceps size, making it a critical component in increasing overall arm size since the triceps make up a significant portion of upper arm mass.

The shoulders are involved in stabilizing the upper arms and maintaining proper form during the exercise, and the chest muscles are also activated to some degree as they work to stabilize the body during the movement.

lying cable tricep extension benefits

  • Increased Tricep Strength: The lying cable triceps extension workout is quite helpful in boosting triceps strength. This might make it easier and more effective for you to carry out additional upper-body workouts.

  • Improved Muscle Definition: By concentrating on the triceps muscles, laying cable triceps extensions will help you develop more defined muscles and an arm that looks toned.

  • Reduced Risk of Injury: Lying cable triceps extensions is a safe workout that can help lower your risk of elbow and shoulder injuries.

  • Increased Range of Motion: Lying cable triceps extensions can help you increase your shoulder joint’s range of motion, which will make it easier for you to execute other exercises.

  • More options: The lying cable extension exercise offers a high level of customization, allowing you to choose the cable attachment that provides the best triceps contraction and is most comfortable to grip.

Alternative Exercises for Lying cable triceps extension

By incorporating the following alternative exercises into your workout routine, you will enhance your triceps and overall arm size

Check our cable lying triceps extension alternative guide if you don’t have access to the essential equipment to do this exercise.

1. Dumbbell Overhead Triceps Extension

See The Demonstrated Image

With both hands raised overhead, you lower the dumbbell behind your head by bending your elbows in this exercise. The triceps muscles can be strengthened significantly with this workout.

2. Cable tricep extension

See image

When performing this exercise, you should stand facing a cable machine and squeeze your triceps to bring the cable down toward your body.

3. Lying cable tricep extension with rope

The standard lying cable tricep extension workout that targets the tricep muscles has a variation called the lying cable tricep extension with rope.

People Also Ask

Is lying tricep extension effective?

Yes, the lying tricep extension is a useful exercise for enhancing tricep muscle strength and hypertrophy.

The efficiency of the lying tricep extension may differ based on aspects including training intensity, frequency, and nutrition. It’s important to remember that each person is unique.

What muscles are worked in lying tricep extension?

Lying tricep extension primarily targets all three heads of the triceps muscle group which are the long head, lateral head, and medial head, but it also works the shoulders and chest to a lesser extent.

How many cable tricep extensions are a day?

The number of repetitions of cable tricep extensions is determined by your fitness level and training intentions. However, 3-4 sets of 8-12 repetitions are commonly recommended.

However, If you want to improve your strength and endurance, do 3 sets of 8 to 12 repetitions. If you want to bulk up, use a heavier weight for 3 to 5 sets of 4 to 5 repetitions.

Conclusion: Should you perform tricep extension in a lying position?

Triceps extensions can be performed in a variety of positions, giving you a variety of alternatives to fit your training preferences.

The most basic variant is the standing triceps extension, but the exercise may also be performed while standing or seated or laying on a weight bench or the floor, which is known as a skull crusher.

You can adjust the workout to your desired level of difficulty by choosing to work out with one arm at a time or both arms simultaneously.

Hassane Sghir
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