Arms · Cable
Low Cable Lying Triceps Extension
How to do the low 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
Set a cable pulley to the lowest position and lie on a flat bench with your head near the pulley. Grip the bar or rope and start with your arms extended over your chest, then bend only at the elbows to lower the handle toward your forehead before extending back up. The low pulley keeps constant tension on the triceps.
- 1Feel your triceps stretch at the bottom and contract hard as you extend
- 2Keep your elbows pointed up and stationary throughout
- 3Hold the lockout briefly and lower under control
Common mistakes
- Do not let your elbows flare out or drift back
- Avoid using your shoulders or chest to move the weight
- Do not bounce out of the bottom; keep the motion smooth
Muscles worked
The low cable lying triceps extension mainly works the triceps.
- TricepsPrimary
- ForearmsMinor
- LatsMinor
Kovo programs the low 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.