Cable Rope Lying on Floor Tricep Extension exercise animation (Männlich)

Cable Rope Lying on Floor Tricep Extension

Zielmuskel
—
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable rope lying on floor tricep extension is an isolation exercise that targets the triceps in the upper arms. Performed lying flat on the floor with a rope attachment on a low cable, it keeps constant tension on the muscle through the full range and removes any temptation to use momentum, making it a clean way to build arm strength and size.

Cable Rope Lying on Floor Tricep Extension: So führst du sie aus

  1. 1Attach a rope to a low cable pulley and select a moderate weight you can control through a full range of motion.
  2. 2Lie flat on your back on the floor with your head a foot or so in front of the pulley, knees bent and feet planted.
  3. 3Reach back and grip one end of the rope in each hand with a neutral grip, palms facing each other.
  4. 4Press your upper arms up so your elbows point toward the ceiling and your forearms start bent back behind your head.
  5. 5Keeping your upper arms still and elbows fixed in place, extend your forearms until your arms are nearly straight and the rope ends spread apart.
  6. 6Squeeze your triceps hard at the top, then lower the weight under control back to the stretched starting position.
  7. 7Complete your reps, then release the rope and let the weight settle on the stack.

Technik-Tipps

  • Keep your elbows fixed and pointing straight up throughout the set, so only your forearms move and the triceps do all the work.
  • Spread the rope ends apart at the bottom of each rep to add a stronger contraction in the triceps.
  • Use a slow, controlled tempo and resist the cable on the way down to keep tension on the muscle the whole rep.
  • Pin your lower back to the floor and brace your core so your torso stays still and you do not arch up to move the weight.

Häufige Fehler

  • Letting your elbows drift forward or flare out, which shifts the load off the triceps and shortens the working range.
  • Using too much weight and yanking the rope with momentum, which cheats the rep and reduces tension on the muscle.
  • Stopping short of full extension, which skips the peak contraction where the triceps work hardest.
  • Letting the weight pull your arms back fast at the bottom, which strains the elbows and removes control from the stretch.

Häufig gestellte Fragen

What muscles does the cable rope lying on floor tricep extension work?

It targets the triceps in the upper arms. As an isolation movement, it focuses the work almost entirely on the triceps rather than spreading it across other muscle groups.

Why do the exercise lying on the floor?

Lying flat braces your back and locks your torso in place, so you cannot use body english to swing the weight up. That keeps the movement strict and isolates the triceps.

How many sets and reps should I do?

As an isolation exercise, it responds well to higher reps with controlled tension. Three to four sets of 10 to 15 reps with a weight you can move cleanly is a sensible default.

What is a good alternative to this exercise?

A standing or kneeling cable rope triceps pushdown or overhead rope extension trains the triceps with similar constant cable tension if you prefer not to lie on the floor.

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