Cable Lying Triceps Extension (Rope)
Expert Advice
Keep your upper arms perpendicular to the floor and move only your forearms to maintain constant tension on the triceps.
How-to-do Steps
- Lie on a flat bench with the cable machine set behind your head.
- Grasp the rope attachment with both hands and extend your arms.
- Keeping your elbows fixed, lower the rope towards your forehead by bending your elbows.
- Extend your arms to return to the starting position.
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Muscles Worked
Cable Lying Triceps Extension (Rope) primarily targets the Triceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Lying Triceps Extension (Rope) work?
Cable Lying Triceps Extension (Rope) primarily targets the Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Lying Triceps Extension (Rope)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Lying Triceps Extension (Rope) suitable for beginners?
Cable Lying Triceps Extension (Rope) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
