Cable Lying Triceps Extension (Low)
Cable Lying Triceps Extension (Low) Exercise Description
The Cable Lying Triceps Extension (Low) is an elbow-dominant isolation exercise that targets the triceps brachii (long, lateral, and medial heads). Lying on a flat bench minimizes body sway and helps you keep the humerus stable while the cable provides consistent tension through the full range of motion. The goal is controlled elbow extension with the shoulders packed (scapular retraction and slight depression) and a neutral spine. Compared to free-weight skull crushers, the low-pulley line of pull encourages smooth resistance, especially near the bottom, and can make joint angles easier to manage. This variation is useful when you want focused triceps work without excessive shoulder movement or momentum.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Multifidus, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Inner Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Cable Lying Triceps Extension (Low) Exercise
‘- Attach a straight or EZ-bar to a low cable pulley. Place a flat bench in line with the pulley.
– Lie supine with your head closest to the pulley; feet planted, glutes, upper back, and head in contact with the bench.
– Grip the bar overhand at about shoulder width; set wrists neutral (straight).
– Retract and slightly depress your shoulder blades; brace to maintain a neutral spine.
– Bring your upper arms roughly vertical (or slightly angled back toward the pulley) so elbows point to the ceiling and the cable tracks in line with your forearms.
– Keeping upper arms fixed, flex your elbows to lower the bar toward your forehead or just above the crown of your head; avoid letting shoulders drift.
– Pause with tension; then extend the elbows by pressing the bar back along the same path until your arms are straight but not forcefully locked.
– Keep elbows close to shoulder width (minimize outward flare), wrists neutral, and the cable under control throughout.
– Control the eccentric; do not arch the back, bounce off the end range, or use momentum.
– Breathe continuously; maintain packed shoulders and consistent cable tension on every rep.
Cable Lying Triceps Extension (Low) Tips
‘- Place the flat bench in line with the low pulley and lie with your head closest to the pulley.
– Keep your feet planted and maintain contact with the bench through your glutes, upper back, and head.
– Grip the bar overhand at about shoulder width and keep your wrists straight (neutral).
– Retract and slightly depress your shoulder blades to pack the shoulders and help keep a neutral spine.
– Position your upper arms roughly vertical (or slightly angled back) so your elbows point to the ceiling and the cable lines up with your forearms.
– Keep your upper arms fixed and lower the bar by bending only at the elbows toward your forehead or just above the crown of your head.
– Pause with tension at the bottom before extending your elbows.
– Press the bar back along the same path until your arms are straight but not forcefully locked.
– Keep your elbows close to shoulder width, minimizing outward flare, and maintain neutral wrists.
– Control the eccentric and avoid arching your back, bouncing at end range, or using momentum while breathing continuously.
Cable Lying Triceps Extension (Low) Beginner Introduction
The Cable Lying Triceps Extension (Low) offers a cable-based way to train the back of the upper arms while the body rests on a flat bench. With the lifter lying face up and the head near a low pulley, the upper arms stay relatively steady as the elbows bend and straighten against constant cable resistance. This setup reduces excess body movement and helps the shoulders stay quietly anchored as the arms extend.
Because the motion centers on the elbow joint, the exercise emphasizes isolated triceps effort rather than whole-body drive or swinging. The low cable angle supplies smooth tension throughout the lift, especially near the bottom portion of the arc, where free-weight skull crushers can sometimes feel more abrupt. Attention to a natural back position, stable shoulder blades, and controlled tempo gives the movement a steady, deliberate feel. This makes the variation well suited to workouts that call for direct arm work with minimal shoulder involvement or momentum.