Low Cable Triceps Extension

What it is

This isolation exercise primarily targets your triceps, the muscles on the back of your upper arm. You perform it by lying on a bench and extending your forearms against resistance from a low cable machine. This movement effectively builds strength and definition in your triceps.

Technique tips

• Position your upper arms perpendicular to your torso.
• Keep your elbows stationary throughout the extension.
• Maintain a neutral grip on the rope attachment.
• Fully extend your forearms to engage the triceps.
• Control the return phase slowly as you inhale.
• Contract your triceps muscles strongly at the peak.

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.