Home Exercises Lying Triceps Extensions

Lying Triceps Extensions

Exercise Tips

  • Great solo exercise- no spotter required
  • Keep your elbows tucked in close to your head to isolate your triceps

Lying Triceps Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Standard Flat Bench, Cable Machine, Triangle Cable Handle

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Standard Flat Bench, Cable Machine, Triangle Cable Handle

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Position a flat bench vertically about two feet away from a cable machine. Lie face up on the bench with your head at the front edge closest to the machine. Reach back behind your head and grab the triangle attachment with both hands, holding it behind your head, elbows bent and pointing straight up to the ceiling.

  1. 1 Pull the weight straight up until your arms are fully extended over your head.
  2. 2 Slowly return your arms back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.