Cable Lying Triceps Extension (version 2) exercise animation (Männlich)

Cable Lying Triceps Extension (version 2)

Zielmuskel
Triceps Brachii
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable lying triceps extension (version 2) is an isolation exercise that targets the triceps brachii on the back of the upper arms. Performed lying on a flat bench with a low cable behind your head, it keeps constant tension on the triceps through the full range of motion, making it a strong accessory lift for building arm size and lockout strength.

Cable Lying Triceps Extension (version 2): So führst du sie aus

  1. 1Set a cable pulley to the lowest position and attach a straight or EZ bar; place a flat bench in front of the stack so its head end points toward the pulley.
  2. 2Lie back on the bench with your head near the pulley end and reach overhead to take the bar with an overhand grip, hands roughly shoulder-width apart.
  3. 3Press the bar up until your arms are fully extended over your chest, with your upper arms angled slightly back toward the pulley.
  4. 4Keeping your upper arms fixed in place, bend at the elbows and lower the bar in a controlled arc toward the top of your forehead.
  5. 5Stop when you feel a strong stretch in your triceps, keeping your elbows pointing forward rather than flaring out.
  6. 6Extend your elbows to drive the bar back up to the start, squeezing your triceps hard at full lockout.
  7. 7Complete your reps, then carefully return the bar to the pulley or set it down behind your head.

Technik-Tipps

  • Keep your upper arms still and your elbows pinned in one spot so the movement happens only at the elbow joint, which isolates the triceps.
  • Lower the bar under control for a count of two to use the cable's constant tension, then press up smoothly.
  • Exhale as you extend at the top and inhale as you lower toward your head.
  • Choose a weight you can control through a full stretch; cable tension makes the bottom position harder than a free-weight version.

Häufige Fehler

  • Letting your elbows drift and flare outward, which turns the lift into a pressing motion and takes tension off the triceps.
  • Using too much weight and swinging the bar, which shifts the load to your shoulders and back and raises injury risk near your head.
  • Cutting the range of motion short at the bottom, which skips the deep triceps stretch where much of the growth stimulus comes from.
  • Letting the weight stack slam down between reps, which kills the constant tension the cable setup is designed to provide.

Häufig gestellte Fragen

What muscles does the cable lying triceps extension work?

It isolates the triceps brachii, the large muscle on the back of the upper arm responsible for extending the elbow. Because it is an isolation move, the triceps do nearly all of the work.

Why use a cable instead of dumbbells or a barbell?

A low cable keeps tension on the triceps through the entire range, including the stretched bottom position where free weights lose resistance. This makes the cable version useful for accumulating volume and a strong triceps stretch.

How many sets and reps should I do?

As a triceps isolation exercise, 3 to 4 sets of 10 to 15 reps works well. Use a controlled weight you can move through a full range with strict form rather than chasing heavy loads.

Is the cable lying triceps extension good for beginners?

Yes. The lying position and fixed cable path make it easier to keep your elbows stable than overhead variations, so beginners can learn strict triceps isolation safely with a moderate weight.

Where should I feel this exercise?

You should feel it almost entirely in your triceps along the back of your upper arms, with a noticeable stretch at the bottom and a hard squeeze at lockout. Feeling it in your shoulders usually means your elbows are flaring or the weight is too heavy.

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