Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

Lying Cable Tricep Extension (Rope Extension) Instructions

  1. Set up for the lying cable tricep extension with rope by attaching a rope to a low pulley and selecting the weight you want to use on the stack.
  2. Lie with your back flat on the floor facing away from the pulley and grab the rope with a neutral grip at shoulder width apart.
  3. Keep your upper arms tucked in close to your body and raised so that your forearms are about parallel to the floor.
  4. Hold the rope directly in front of your face, lifting the weight slightly off the stack. This is the starting position.
  5. Slowly push your arms out in front of your body, fully extending your arms.
  6. Pause briefly and lower the rope back to the starting position.
  7. Repeat this movement for desired reps.

Lying Cable Tricep Extension (Rope Extension) Tips

  • Focus on moving the weight with your triceps, keeping control of the weight as you slowly lower the weight stack back to the starting position.  
  • Keep your body as still as possible, moving only your forearms. 
  • Keep your back flat on the floor. You can bend at the knees and place your feet flat on the floor to help with stability.
  • Keep your head flat on the floor and look straight up toward the ceiling.