Cable Lying Triceps Extension

Muscles involved

Triceps

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

PoleaMáquina

Muscles worked

MaleFemale

Triceps brachii

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.

Difficulty