How many sets and reps of the lying cable triceps extension should a beginner do?

Three sets of 12 to 15 reps is a good starting range, since the cable's constant tension makes higher reps productive without needing much weight. This is a beginner-friendly introduction to the skull-crusher pattern, so raise the pulley weight only once your elbow path stays steady for every rep.

What can replace the lying cable triceps extension without a cable machine?

A lying dumbbell or EZ-bar triceps extension covers the same pattern, though you'll need to work a little harder to keep tension on at the top since free weights go light at lockout.

What is the lying cable triceps extension good for?

It's a good first version of the skull-crusher pattern for newer lifters, since the cable removes the dead weight that catches at the bottom of a barbell rep. It's less useful once you're advanced and want to overload the stretch heavily, since cable stacks cap out lower than a loaded barbell.

Beginner

Lying Cable Triceps Extension

Lying in line with a low pulley turns the skull crusher into a constant-tension movement, smoothing out the light spot a barbell has at the top. All three triceps heads share the work, and the cable is kind to the elbows because there is no dead weight to catch at the bottom. It is a great introduction to skull-crusher mechanics for newer lifters.

Equipment: Bench, Cables
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Long Head, Triceps Brachii Lateral Head, Triceps Brachii Medial Head
Browse by movement: Elbow Extension

How to do it

1
Place a flat bench in line with a low pulley and attach a straight bar or rope.
2
Lie back with your head near the pulley and press the attachment to lockout over your chest.
3
Keeping the upper arms pointed slightly back toward the stack, bend the elbows.
4
Lower the attachment toward the top of your head until the triceps stretch.
5
Extend the elbows to press back to the start and squeeze at the top.
6
Inhale as you lower and exhale as you press.

Tips

Aim the bar just above your forehead, not straight down at your face.
Keep the elbows from flaring so the cable line stays over the working muscle.
Let the cable pull the arms into a full stretch each rep rather than cutting the range short.

Variations

Common mistakes

The bar path angles straight down toward the face instead of just above the forehead, which is uncomfortable and pulls the cable line off the triceps.
Letting the elbows flare out to the sides lets the cable's pull drift off the triceps and onto the front of the shoulder.
Cutting the range short at the top of the head instead of following the cable into a full stretch gives up the constant tension this version is built around.
A bench set too close to the pulley lets the plates rest on the stack at the bottom, so the first inch of every rep starts with no resistance at all.

Frequently asked

How many sets and reps of the lying cable triceps extension should a beginner do?: Three sets of 12 to 15 reps is a good starting range, since the cable's constant tension makes higher reps productive without needing much weight. This is a beginner-friendly introduction to the skull-crusher pattern, so raise the pulley weight only once your elbow path stays steady for every rep.
What can replace the lying cable triceps extension without a cable machine?: A lying dumbbell or EZ-bar triceps extension covers the same pattern, though you'll need to work a little harder to keep tension on at the top since free weights go light at lockout.
What is the lying cable triceps extension good for?: It's a good first version of the skull-crusher pattern for newer lifters, since the cable removes the dead weight that catches at the bottom of a barbell rep. It's less useful once you're advanced and want to overload the stretch heavily, since cable stacks cap out lower than a loaded barbell.

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