Straight Bar Cable Lying Triceps Extension
In SetGrip: Cable Lying Triceps Extension (Straight Bar)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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A low pulley behind the bench turns the lying extension's resistance sideways: instead of gravity pulling straight down, the cable pulls back toward the stack, so the triceps stay loaded at lockout where a barbell skull crusher goes slack. The bar attachment lets you pull heavier than the rope version at the cost of a fixed wrist angle.
How to do the Straight Bar Cable Lying Triceps Extension
- 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.
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 Straight Bar Cable Lying Triceps Extension work?
The Straight Bar Cable Lying Triceps Extension primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Straight Bar Cable Lying Triceps Extension good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Straight Bar 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 Straight Bar Cable Lying Triceps Extension?
If you cannot do the Straight Bar Cable Lying Triceps Extension, try the Kneeling Bodyweight Triceps Extension, the Barbell Skull Crusher or the Dumbbell 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 Straight Bar 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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More exercises
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- Cable triceps exercises
- Banded Single Arm Side Triceps Extension
- Behind Head Close Grip Barbell Lying Triceps Extension
- Barbell Overhead Triceps Extension
- Seated Barbell Overhead Triceps Extension
- Seated Close Grip Barbell Overhead Triceps Extension
- Reverse Grip Barbell Skull Crusher
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.