Cable Lying Triceps Extension V. 2

Also known as: lying cable triceps extension v. 2, cable lying triceps extension, lying cable triceps extension

Intermediate

Triceps

Cable

Cable Lying Triceps Extension V. 2 trades complexity for lockout strength and arm thickness, and it fits late in an arms workout.

How to do Cable Lying Triceps Extension V. 2

Attach a rope handle to a low pulley cable machine.
Lie down on a flat bench facing up, with your head towards the cable machine.
Grasp the rope handle with both hands, palms facing each other, and extend your arms straight up over your chest.
Keeping your upper arms stationary, slowly lower the rope handle towards your forehead by bending your elbows.
Pause for a moment at the bottom, then extend your arms back up to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises

Cable Lying Triceps Extension V. 2 Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Stretch the return phase before adding weight.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Step back until the stack never rests at the top.

Common Cable Lying Triceps Extension V. 2 Mistakes

Standing too near the tower so the first inch is slack

Take a step back until the cable is loaded before you begin.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Repeating the same load and rep scheme for months

Pick one variable, load, reps, or tempo, and push it every week.

Easier and Harder Than Cable Lying Triceps Extension V. 2

Easier progression

Barbell Decline Close Grip To Skull Press

Harder progression

Dumbbell Lying One Arm Supinated Triceps Extension

Swap Cable Lying Triceps Extension V. 2 For

Bodyweight Kneeling Triceps Extension

Dumbbell Incline One Arm Hammer Press On Exercise Ball

Band Side Triceps Extension

Cable Lying Triceps Extension V. 2 — Frequently Asked Questions

How do you do the Cable Lying Triceps Extension V. 2?

Attach a rope handle to a low pulley cable machine. Lie down on a flat bench facing up, with your head towards the cable machine. Grasp the rope handle with both hands, palms facing each other, and extend your arms straight up over your chest. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Lying Triceps Extension V. 2 work?

The Cable Lying Triceps Extension V. 2 primarily targets the triceps. It is classified as a arms exercise and is performed with a cable machine.

How many sets and reps of the Cable Lying Triceps Extension V. 2 should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Lying Triceps Extension V. 2 good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Cable Lying Triceps Extension V. 2?

Try the Bodyweight Kneeling Triceps Extension, Dumbbell Incline One Arm Hammer Press On Exercise Ball or the Band Side Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Lying Triceps Extension V. 2 the same as the lying cable triceps extension v. 2?

Yes. The Cable Lying Triceps Extension V. 2 is also commonly called the lying cable triceps extension v. 2 or the cable lying triceps extension. Different gyms and training programs label it differently, but "lying cable triceps extension v. 2" and "cable lying triceps extension" refer to this same movement.