Arms · Cable
Cable Lying Triceps Extension
How to do the cable lying triceps 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
How to do it
Attach a straight bar or rope to a low pulley and lie on a flat bench with your head near the cable. Hold the attachment with arms extended over your chest, then bend only at the elbows to lower it toward your forehead. Extend back up to lock out the triceps.
- 1Triceps stretching as you lower toward your head
- 2Elbows staying fixed in place while only the forearms move
- 3A hard triceps squeeze at the top lockout
Common mistakes
- Flaring the elbows or moving them at the shoulder
- Lowering so far the cable angle strains the elbows
- Arching your back or letting the wrists collapse
Muscles worked
The cable lying triceps extension mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- Mid ChestMinor
- LatsMinor
- Front DeltsMinor
Kovo programs the cable lying triceps 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.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.