Instructions:
- 1Lie on your back on a bench and position both feet square on the floor.
- 2Grasp the cable bar with an overhand grip.
- 3Extend your arms with your hands directly above your shoulders.
- 4Bend your elbows to bring the bar towards your forehead.
- 5Extend your elbows to return to the starting position.
Tips:
- Keeping your upper arms still, lower and raise the bar purely by flexing and extending your elbows.
- Ensure your back is flat on the bench throughout the exercise.
- Keep your wrists stationary.
- Avoid locking your elbows when your arms are fully extended.
Cable Lying Triceps Extension: A Comprehensive Guide
The cable lying triceps extension is an effective exercise targeting the upper arms, specifically the triceps brachii. This exercise requires cable equipment and can be incorporated into various workout routines, making it a versatile addition for strength training enthusiasts.
How to Perform the Cable Lying Triceps Extension
To execute the cable lying triceps extension, follow these steps:
- Set up a low cable pulley and attach a rope or straight bar handle.
- Lie down on a flat bench with your head closest to the cable machine.
- Grip the handle with both hands and extend your arms straight above your chest.
- Keeping your upper arms stationary, lower the cable towards your forehead by bending your elbows.
- Return to the starting position by extending your arms back up without locking your elbows.
Tips for Success
- Maintain a controlled motion throughout the exercise to prevent injury.
- Keep your elbows tucked in to maximize triceps engagement.
- Start with lighter weights to master the form before progressing to heavier resistance.
- Adjust the cable height to find the most comfortable position for your body.
Alternatives and Variations
If you're looking for a cable lying triceps extension alternative, consider the lying cable tricep extension as taught by fitness expert Jim Stoppani, or explore options like low cable lying tricep extensions popularized by Jessie. These alternatives can help to keep your workout routine fresh and challenging.
Incorporate into Your Routine
Add the cable lying triceps extension to your upper body workouts or bodybuilding routines for a targeted triceps workout. Whether you're browsing a cable lying triceps extension GIF or seeking detailed instructions, this exercise can elevate your strength training. Remember, effective form and consistent practice are key to mastering this movement!