Cable Lying Triceps Extension exercise animation (Männlich)

Cable Lying Triceps Extension

Zielmuskel
Triceps Brachii
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable lying triceps extension is an isolation exercise that targets the triceps brachii on the back of the upper arm. Performed lying on a flat bench with a low cable pulling overhead, it keeps constant tension on the triceps through the full range of motion, making it a strong choice for building arm size and lockout strength.

Cable Lying Triceps Extension: So führst du sie aus

  1. 1Set a straight or EZ bar attachment on the low pulley of a cable station and position a flat bench in line with the cable, head end nearest the pulley.
  2. 2Lie back on the bench and grip the bar with an overhand grip slightly narrower than shoulder-width, hands stacked above your shoulders.
  3. 3Press the bar up so your arms are extended and angled slightly back toward the pulley, with the cable under tension.
  4. 4Keeping your upper arms fixed and elbows pointing toward the ceiling, bend at the elbows to lower the bar toward the top of your forehead.
  5. 5Lower under control until you feel a stretch in your triceps, without letting your upper arms drift or your elbows flare out.
  6. 6Extend your elbows to drive the bar back to the start, squeezing your triceps hard at full lockout.
  7. 7Complete your reps, then sit up and return the bar to the floor under control.

Technik-Tipps

  • Keep your upper arms still and vertical throughout the set so the elbows do all the work and the triceps stay loaded.
  • Move only at the elbow joint; if your shoulders start helping, the weight is too heavy.
  • Use a slow, controlled lowering phase to take advantage of the constant cable tension and the stretch at the bottom.
  • Exhale as you extend and squeeze the triceps at lockout before lowering the bar again.

Häufige Fehler

  • Letting the elbows flare out to the sides, which shifts work off the triceps and stresses the elbow joint.
  • Allowing the upper arms to swing back and forth, turning the lift into a pullover and removing tension from the triceps.
  • Using too much weight and bouncing out of the bottom, which sacrifices the stretch and risks straining the elbow tendons.
  • Cutting the range of motion short at the top or bottom, which limits the muscle work the cable's constant tension provides.

Häufig gestellte Fragen

What muscles does the cable lying triceps extension work?

It isolates the triceps brachii, the muscle on the back of your upper arm responsible for extending the elbow. It is a single-joint movement, so the triceps do the work without other muscles assisting.

Why use a cable instead of dumbbells or a barbell?

The cable keeps constant tension on the triceps through the entire range, including the top and bottom of the rep where free weights tend to lose tension. That can mean more time under load for the muscle.

How many sets and reps should I do?

As an isolation movement, it responds well to higher reps. Three to four sets of 10 to 15 reps with controlled form is a sensible default for building the triceps.

Is the cable lying triceps extension good for beginners?

Yes. It is easy to set up, keeps the elbows guided by the cable path, and lets you start light to learn the movement before adding weight. Keep the upper arms fixed and focus on moving only at the elbow.

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