Cable Lying Triceps Extension

What it is

This exercise isolates your triceps, working to strengthen and sculpt the back of your upper arms. You perform it lying on a flat bench using a cable machine. It effectively targets the triceps for muscle development.

Technique tips

• Have a spotter hand you the bar for an easier and safer setup.
• Keep your upper arms stationary throughout the entire movement.
• Lower the bar until it lightly touches your forehead.
• Breathe in as you lower the weight, exhale as you push up.
• Maintain a narrow overhand grip on the straight bar attachment.
• Fully extend your triceps at the top for peak contraction.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.