Lying Cable Tricep Extension | SFS Exercise Library

Welcome to today's workout focusing on the Lying Cable Triceps Extension. This variation is excellent for isolating and sculpting the triceps, specifically targeting the long head of the muscle for enhanced definition and strength. It's a staple exercise for anyone aiming to build strong, well-defined arms.
Instructions:
Setup: Adjust a cable machine with a rope attachment to the lowest setting. Lie down on a bench positioned parallel to the cable machine. Grab the rope with both hands using an overhand grip, palms facing each other.
Starting Position: Extend your arms straight above your chest with a slight bend in your elbows. Keep your upper arms perpendicular to the floor throughout the exercise.
Execution: Keeping your upper arms stationary, slowly lower the rope handles towards your forehead by bending at the elbows. Focus on using your triceps to control the movement.
Full Contraction: Once your forearms are parallel to the floor or slightly lower, pause briefly to maximize the contraction in your triceps. Ensure your elbows remain stable and do not flare outwards.
Return to Starting Position: Contract your triceps to extend your arms back to the starting position, fully straightening your elbows while maintaining tension on the triceps.
Breathing: Exhale as you extend your arms and inhale as you lower the rope handles back down.
Sets and Reps: Aim for 3-4 sets of 10-12 repetitions, adjusting the weight to maintain proper form throughout the exercise. Focus on smooth, controlled movements to maximize muscle engagement.