IsolationCable
Rope Lying Cable Triceps Extension
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Lie on a flat bench with head near a low cable pulley
- Grasp both ends of rope attachment overhead
- Keep your upper arms stationary and perpendicular to floor
- Start with arms extended holding rope
- Lower the rope by bending elbows toward your forehead
- Keep elbows pointing forward not flaring out
- Extend elbows to press rope back to starting position
- Squeeze your triceps hard at full extension
💡Coaching Cues
- ✓
Upper arms stay still
- ✓
Elbows point forward
- ✓
Lower to forehead
- ✓
Extend fully
- ✓
Squeeze triceps at top
- ✓
Constant cable tension
⚠️Common Mistakes
- ✗
Moving upper arms during exercise
- ✗
Elbows flaring outward
