Cable Lying Triceps Extension
Description
The cable lying triceps extension is a skull crusher variation performed lying on a bench facing away from a low cable pulley. The cable provides constant tension throughout the entire range of motion, including the bottom stretch where dumbbells and barbells lose resistance. It is one of the most effective tricep isolation exercises for hypertrophy.
Muscle Group
Equipment Required
Cable Lying Triceps Extension Instructions
- Position a flat bench in front of a low cable pulley so your head is closest to the machine. Attach a straight bar or EZ bar.
- Lie on the bench, reach back, and grip the bar. Press it up over your chest with arms extended.
- Plant your feet. Pull your shoulders down and back. Brace your core.
- Pin your upper arms pointing straight up. Lower the bar toward your forehead by bending only at the elbows.
- Lower until you feel a strong stretch in your triceps. The cable maintains tension throughout.
- Extend your arms back up to lockout by contracting your triceps.
- Maintain the upper arm position throughout. Do not let elbows flare.
- Repeat for the desired number of reps.
Cable Lying Triceps Extension Form & Visual
Cable Lying Triceps Extension Benefits
- Constant cable tension throughout the entire range of motion
- Loads the bottom stretch position better than free weights
- Builds all three heads of the triceps
- Easier on the elbows than heavy barbell skull crushers
- Excellent for high-rep hypertrophy work
- Easy to load progressively
Cable Lying Triceps Extension Muscles Worked
- Triceps brachii (all three heads)
- Anconeus
- Forearm extensors (grip)
Cable Lying Triceps Extension Variations & Alternatives
- EZ Bar Skull Crusher
- Dumbbell Lying Tricep Extension
- Cable Overhead Tricep Extension
- Cable Incline Tricep Extension
- Single-Arm Cable Lying Extension
- Rope Cable Lying Extension
- Pause Cable Lying Extension
