Cable Lying Triceps Extension
The cable lying triceps extension has you lying on your back near a low pulley, pulling the attachment from behind your head and extending your elbows until your arms reach toward the ceiling. Unlike a dumbbell skullcrusher, the cable keeps tension on your triceps through the entire range instead of easing off near the top. It's a solid choice for anyone who wants triceps isolation work without the stability demands or elbow strain that a heavier free-weight version can bring.
Why it works
Straightening your elbow is your triceps' only job, and lying flat removes your shoulders and core from the equation almost entirely, so the muscle has to handle the load on its own. Because the cable pulls from behind your head rather than straight down like a dumbbell would, tension stays on your triceps even as your arms approach full extension, the point where a free weight normally goes nearly weightless. That steady tension near lockout is exactly where a dumbbell skullcrusher loses its effectiveness, which makes the cable version a useful way to train the top of the range that free weights tend to shortchange. Lying down also takes the balance and shoulder-stabilization demands out of the movement, letting your triceps work without needing to manage a barbell or a pair of dumbbells overhead.
Set up
- Set a cable pulley to its lowest position and attach a rope or straight bar.
- Lie on your back on the floor or a bench, head near the pulley, and reach back to grip the attachment.
- Start with your elbows bent and the attachment just behind your head.
- Brace your core and keep your upper arms angled slightly back before your first rep.
How to do it
- Keeping your upper arms still, straighten your elbows and extend the attachment up toward the ceiling.
- Squeeze your triceps hard at full extension.
- Lower the attachment back behind your head under control, letting your elbows bend fully.
- Stop the descent once you feel a full stretch without your upper arms drifting forward.
- Repeat for the full set, keeping a steady tempo on both the push and the return.
Form cues
- Elbows stay fixed in place, only the forearms move.
- Extend fully, then squeeze at the top.
- Lower with control, don't let the weight drop.
- Keep your upper arms angled back, not straight overhead.
Breathing: Exhale as you extend your elbows and push the attachment toward the ceiling, and inhale as you lower it back behind your head.
Common mistakes
Letting the elbows drift forward or wander during the extension.
Fix: Keep your upper arms fixed at a constant angle and isolate the movement to your forearms.
Rushing the lockout and missing the peak triceps squeeze.
Fix: Pause briefly at full extension and squeeze deliberately before starting the next rep.
Using a weight so heavy that the shoulders start helping drive the movement.
Fix: Lighten the load until your triceps alone can complete the full range under control.
How to program it
- As a single-joint isolation move, three sets of ten to twelve reps placed after your main pressing exercise for the day trains the triceps without pre-fatiguing your pressing strength.
- It fits well on a chest or shoulder day, giving your triceps direct work once your pressing movements are done.
- Twice a week is a reasonable ceiling for most lifters, since the constant tension can leave the triceps more fatigued than a comparable dumbbell exercise.
Safety notes
- Keep your elbows tracking in a fixed plane rather than flaring out to the sides.
- Use a weight light enough that your elbows don't feel strained at the bottom of the stretch.
- Stop if you feel sharp discomfort at the elbow joint rather than muscular fatigue in the triceps.
Exercise profile
- Force
- Push
- Mechanics
- Isolation
- Category
- Strength
Frequently asked questions
How many sets and reps of cable lying triceps extensions should I do?
Three sets of ten to twelve reps works well for most lifters, done after your main pressing movement so your triceps are warm but not yet worn out.
Can I do this triceps exercise without a cable machine?
Yes. An EZ-bar skullcrusher trains the same lying elbow extension with a barbell, and a standing towel triceps extension needs no equipment at all.
How is this different from a dumbbell skullcrusher?
Both involve lying down and extending the elbows, but the cable keeps tension on your triceps through the whole range, including near lockout, where a dumbbell's resistance nearly disappears.
Why do my elbows hurt during this exercise?
Elbow strain often comes from too much weight or letting the elbows flare out during the extension. Lighten the load and keep your upper arms fixed in place through the full set.