Extensión de tríceps acostado con polea baja

Press francés con polea acostado en banco

Male

Cable Lying Triceps Extension

Muscles involved

Knowing you are properly isolating your triceps during the cable lying triceps extension gives you huge confidence on the gym floor. By leveraging the continuous tension from the cable machine, there are no dead spots where the muscle gets to relax. A perfectly executed set feels like a deep, satisfying burn right along the back of your arms, provided you keep your elbows fixed while extending your forearms. That feeling of a controlled stretch combined with a peak contraction reassures you that your technique is spot-on and you are maximizing every single repetition.

How to do it

1. Attach a rope or straight bar to a low pulley, lie face up on a bench with your head towards the pulley, and grip the attachment with your arms extended straight up over your chest. 2. Keeping your upper arms perpendicular to the floor, slowly bend your elbows to lower the weight towards your forehead. 3. Pause when your forearms are just past parallel to the floor, feeling a stretch in your triceps. 4. Extend your arms by contracting your triceps to return to the starting position.

Equipment required

Polea

Máquina

Muscles worked

Tips

- Keep your upper arms perpendicular to the floor and stationary throughout the exercise. - Lower the weight towards your forehead, not your chin, to maintain a straight line of pull. - Control the negative; don't let the weight pull your arms back too quickly. - Squeeze your triceps at the top to fully lock out your arms.