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Triceps · Intermediate

Cable Rope Lying Tricep Extension

Elbow-extension drill targeting the triceps with controlled upper-arm position.

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Exercise overview

Training details

Triceps

Equipment

Cable

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a bench aligned with the cable and hold the rope with your elbows bent and upper arms pointing upward.
  2. 02Set your shoulders against the bench, keep your wrists neutral, and maintain a stable upper-arm angle.
  3. 03Extend your elbows to move the rope away from your head until your arms are straight.
  4. 04Separate the rope ends slightly at lockout and contract your triceps without lifting your shoulders.
  5. 05Bend your elbows slowly to return the rope beside or behind your head through a comfortable range.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Incline Triceps Extension Rope AttachmentRelated variationCable Incline Triceps Extension V Bar AttachmentRelated variationCable Overhead Triceps Extension

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteBanded Triceps PushdownComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-Up

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