Cable Rope Lying On Floor Tricep Extension

Intermediate

Triceps

Cable

Chasing lockout strength and arm thickness? Cable Rope Lying On Floor Tricep Extension uses unbroken cable tension to get there.

How to do Cable Rope Lying On Floor Tricep Extension

Attach a rope to a cable machine and set it to the lowest position.
Lie on the floor facing up, with your head towards the cable machine.
Hold the rope with both hands, palms facing each other, and extend your arms straight up towards the ceiling.
Keep your upper arms stationary and slowly lower the rope towards your forehead, bending your elbows.
Pause for a moment, then extend your arms back up to the starting position.
Repeat for the desired number of repetitions.

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Cable Rope Lying On Floor Tricep Extension Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Step back until the stack never rests at the top.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Move the pin one plate once the last rep feels easy.

Common Cable Rope Lying On Floor Tricep Extension Mistakes

Setting the pulley at the wrong height for the line of pull

Match pulley height so the cable lines up with the working muscle.

Drifting the elbows forward on every rep

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

Adding weight faster than technique can absorb it

Hold a weight until every rep looks identical, then move up.

Easier and Harder Than Cable Rope Lying On Floor Tricep Extension

Easier progression

Cable One Arm Tricep Pushdown

Harder progression

Assisted Triceps Dip (kneeling)

Swap Cable Rope Lying On Floor Tricep Extension For

Bodyweight Kneeling Triceps Extension

Dumbbell Incline One Arm Hammer Press On Exercise Ball

Barbell Decline Close Grip To Skull Press

Cable Rope Lying On Floor Tricep Extension — Frequently Asked Questions

How do you do the Cable Rope Lying On Floor Tricep Extension?

Attach a rope to a cable machine and set it to the lowest position. Lie on the floor facing up, with your head towards the cable machine. Hold the rope with both hands, palms facing each other, and extend your arms straight up towards the ceiling. 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 Rope Lying On Floor Tricep Extension work?

The Cable Rope Lying On Floor Tricep Extension 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 Rope Lying On Floor Tricep Extension should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Rope Lying On Floor Tricep Extension 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 Rope Lying On Floor Tricep Extension?

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