What equipment do you need for the bent-over tricep extension?

You need cable to do the bent-over tricep extension.

What is a good bent-over tricep extension?

For men, a good bent-over tricep extension is about a 137.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 45 lb and elite lifters pass 262.5 lb. For women, the standards run from about 22.5 lb to 152.5 lb. The tier table above lists every rank from Bronze to Champion.

Arms · Cable

Bent-over Tricep Extension

How to do the bent-over tricep extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Cable
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Extension
Mechanic: Isolation

Find more:Triceps exercises Cable exercises

How to do it

Attach a rope to the low pulley. Hinge at your hips and lean forward while gripping the rope behind you. Keep elbows tucked in and extend your arms fully behind you. Pause at the top, then return slowly to the start.

1Feel your triceps working as you extend your elbows against cable resistance
2Keep your upper arms fixed and hinge forward to isolate the triceps
3Squeeze at full extension and control the return

Common mistakes

Avoid swinging your arms or using your shoulders; stay still from the upper arm
Don't flare your elbows or change angle; maintain position
Avoid dropping your chest; keep your back neutral

Muscles worked

The bent-over tricep extension mainly works the triceps, with the lower chest assisting.

TricepsPrimary
Lower ChestSupport
ForearmsMinor

Bent-over Tricep Extension strength standards

See how your bent-over tricep extension ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

Bronzee1RM45 lb
Silvere1RM85 lb
Golde1RM137.5 lb
Platinume1RM197.5 lb
Diamonde1RM232.5 lb
Champione1RM262.5 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Weight (lb)Reps

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the bent-over tricep extension for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

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More triceps exercises

See all triceps exercises →

Last reviewed April 2026.