Cable Lying Triceps Extension (Low)

Cómo hacer el Cable Lying Triceps Extension (Low)

1. 1Set the cable pulley to the lowest position and attach a straight or EZ bar handle.
2. 2Place a flat bench in line with the pulley so your head is closest to the machine when you lie down.
3. 3Lie back on the bench, reach overhead, and grip the bar with your hands roughly shoulder-width apart and palms facing up.
4. 4Press the bar up so your arms are extended and your upper arms point back toward the pulley at a slight angle.
5. 5Keeping your upper arms still and your elbows pointing toward the ceiling, bend at the elbows to lower the bar toward the top of your forehead.
6. 6Pause briefly when you feel a stretch in your triceps, without letting your elbows flare out.
7. 7Extend your elbows to drive the bar back up until your arms are fully straight, squeezing your triceps at the top.
8. 8Complete your reps, then lower the bar under control and return the weight to the stack.

Consejos de técnica

• Keep your upper arms fixed in place throughout the set so the movement happens only at the elbow and the triceps stay loaded.
• Use a slow, controlled tempo on the way down to make the most of the constant cable tension.
• Keep your wrists straight and stacked over your forearms rather than letting the bar pull them back.
• Pick a weight you can control for full reps; the cable will tug the bar toward the floor, so avoid going so heavy that form breaks down.

Errores comunes

• Letting your elbows drift forward or flare outward, which shifts the load off the triceps and reduces the effectiveness of the movement.
• Moving your upper arms instead of just your elbows, which turns the lift into a pressing motion and removes tension from the triceps.
• Using too much weight and shortening the range of motion, so the triceps never reach a full stretch or contraction.
• Lowering the bar past a comfortable stretch behind your head, which puts unnecessary strain on the elbows.

Preguntas frecuentes