Cable Lying Triceps Extension
- Primary musclesTriceps
- EquipmentCable
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Cable Lying Triceps Extension".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsLie on a flat bench and hold the cable handle with a narrow grip. Set your feet firmly on the floor.
Pull the handle over your chest and straighten your arms so they point straight up, perpendicular to your torso.
Inhale and bend only at the elbows, lowering the handle toward your forehead while your upper arms stay still.
Keep your elbows pointing forward throughout the descent instead of letting them drift out to the sides.
Exhale, squeeze your triceps, and press the handle back up to the starting position.
Pause briefly at the top, then repeat for the planned reps.
If your shoulders swing back and forth, the weight is too heavy. Lighten the load and let only the forearms move.
You can swap the cable for a straight bar, an EZ bar, or dumbbells for variety.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.