Lying Cable EZ-Bar Triceps Extension

TricepsCable Crossover, EZ Bar, Bench

Target your triceps in a lying position using a low cable pulley and an EZ bar. Raising your arms past vertical keeps constant tension on the triceps throughout the rep without straining your wrists.

How to do it

1Set a flat bench in front of a low pulley, attach an EZ bar, and lie back with your head toward the cable stack.

2Grab the bar with an overhand grip and angle your straight arms slightly past vertical to set cable tension.

3Lock your elbows in place and bend your arms smoothly to lower the bar behind your head.

4Pause briefly at the bottom to feel a deep stretch in your triceps.

5Contract your triceps to extend your arms back to the starting position.

Common mistakes

Flaring your elbows out as you bend your arms, loading the shoulder joints instead of the triceps.

Moving your shoulders instead of hinging at the elbows, taking emphasis off the triceps.

Letting the weight drop rapidly at the bottom, risking elbow joint strain.

Breathing

Inhale as you lower the bar behind your head. Exhale as you extend your arms at the elbows.

Make it harder or easier

To make it easier, lower the working weight and keep your elbows pinned in place. To make it harder, slow down the lowering phase.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.