Cable Lying Triceps Extension

Triceps

Cable Lying Triceps Extension

LevelBeginner EquipmentCable MechanicIsolation ForcePush

A skull-crusher style extension performed lying on a bench with a cable, keeping constant tension on the triceps.

Strength

Primary musclesTriceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.7 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked4 %

Effort during a set3.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Place a flat bench in front of a low pulley and attach a bar or rope.
2Lie back with your head near the stack and grip the attachment above your chest.
3Hold your upper arms vertical with your elbows bent.

How to perform

1Keep your upper arms still and straighten your elbows to push the attachment up.
2Squeeze your triceps at the top.
3Lower slowly by bending the elbows until your hands near your forehead.
4Keep the elbows pointing at the ceiling throughout.