Rope Cable Lying Triceps Extension
In SetGrip: Cable Lying Triceps Extension (Rope)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Lying on the floor with the cable anchored behind your head gives you what a dumbbell skull crusher cannot: resistance that pulls at an angle, so the triceps stay loaded even at full extension. The floor also blocks your shoulders from heaving the weight up, and the rope lets your wrists rotate naturally through the rep.
How to do the Rope Cable Lying Triceps 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.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Rope Cable Lying Triceps Extension work?
The Rope Cable Lying Triceps Extension primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Rope Cable Lying Triceps Extension good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Rope Cable Lying Triceps Extension with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Rope Cable Lying Triceps Extension?
If you cannot do the Rope Cable Lying Triceps Extension, try the Kneeling Bodyweight Triceps Extension, the Barbell Skull Crusher or the Behind Head Barbell Skull Crusher. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Rope Cable Lying Triceps Extension, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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- Seated Barbell Overhead Triceps Extension
- Seated Close Grip Barbell Overhead Triceps Extension
- Reverse Grip Barbell Skull Crusher
- Kneeling Cable Concentration Triceps Extension
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.