Arms / Beginner / Isolation (single joint)

Lying Cable Triceps Extension

A lying triceps extension with a rope from a low pulley behind the head, keeping tension on the triceps.

At a glance

Primary

Triceps

Equipment

Cable station

Movement pattern

Elbow extension

Level

Beginner

Type

Arms, Isolation (single joint)

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Attach a rope to a low pulley and lie on your back with your head toward the machine.
2. Hold the rope with palms facing each other, upper arms vertical and elbows bent so the hands are behind your head.
3. Extend your elbows to press the rope up over your chest.
4. Lower slowly back to the bent-elbow position.

Tips

• Keep the upper arms still.
• Keep the elbows pointed up.

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