Instructions

1

Sit on the bench with back against the backrest, feet flat on the floor, torso upright and stable against the machine pad

2

Grip the handles with a neutral to slightly supinated grip (palms facing each other or slightly forward), arms extended downward with elbows at approximately 90 degrees, positioned against the machine's arm pads

3

Slowly lower the handles by extending the arms downward in a controlled manner, resisting the weight throughout the descent until arms reach near-full extension, maintaining contact with the arm pads

4

Drive the handles upward by flexing the biceps and pulling the elbows toward the torso, bringing hands toward shoulders in a controlled arc, squeezing at the top of the movement before returning to starting position

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Deltoids

EQUIPMENTCable

DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Cable Lying Triceps Extension Low because it challenges the Biceps Brachii through a dynamic range of motion. By relying on Cable, it reinforces proper movement patterns and builds robust strength in the Upper Arms region.

Benefits

Improves overall Upper Arms stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Biceps Brachii.
Failing to achieve a full range of motion, which drastically limits Biceps Brachii engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

If you feel this primarily in your joints rather than the Biceps Brachii, instantly lower the weight and readjust your Cable setup.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Deltoids to maintain control of the Cable.

Beginner Tips

If you are new to the Cable Lying Triceps Extension Low, focus on mastering the movement pattern with zero weight before adding Cable.

Cable Lying Triceps Extension Low