Cable Lying Extensions

Exercise Tips

  • Keep your elbows tucked close to your head to isolate your triceps

Cable Lying Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Flat Bench, Cable Pulley Machine, Straight Bar Attachment

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Flat Bench, Cable Pulley Machine, Straight Bar Attachment

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Place a flat bench vertically in front of a cable pulley machine, about two feet away from it. Lay flat on your back, your head at the upper edge of the bench closest to the machine. Place your feet flat on the floor on each side of the bench. Reach your hands over your head and grab the handle with your palms facing the ceiling, elbows pointing straight up.

  1. 1 Beginning from behind your head, extend your arms until they are straight above your chest.
  2. 2 Slowly return your arms to the beginning position, bending only at your elbows.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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