Low Cable Extensions

Exercise Tips

  • Great solo exercise- no spotter required
  • This exercise is great for toning your triceps

Low Cable Extensions

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

Muscle Group



2 Days a Week to
3 Days a Week


Standard Flat Bench, Cable Machine, Rope Handle

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Standard Flat Bench, Cable Machine, Rope Handle

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Position a flat bench vertically about two feet in front of a cable machine. Lay face up on the bench with your head at the top edge closest to the machine. Place your feet flat on the ground on each side of the bench. Reach behind you and grab the rope handle with both hands right above your head, elbows bent and pointing straight up to the ceiling.

  1. 1 Pull the weight straight up over your head until you arms are fully extended, keeping your arms shoulder width apart.
  2. 2 Retract slowly to starting position, ending when the handle reaches the back of your head.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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