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All exercises

Cable rope lying on floor tricep extension

Intermediate

Cable rope lying on floor tricep extension is a isolation cable exercise for the triceps, also working the front delts.

What it works

Primary muscle

Triceps

Also works

Front delts

Equipment
Cable
Movement
Pull
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Attach a rope to a cable machine and set it to the lowest position.
  2. 2Lie on the floor facing up, with your head towards the cable machine.
  3. 3Hold the rope with both hands, palms facing each other, and extend your arms straight up towards the ceiling.
  4. 4Keep your upper arms stationary and slowly lower the rope towards your forehead, bending your elbows.
  5. 5Pause for a moment, then extend your arms back up to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Bodyweight kneeling triceps extensionBodyweight
  • Barbell lying triceps extensionBarbell
  • Barbell lying back of the head tricep extensionBarbell
  • Barbell lying close-grip triceps extensionBarbell
  • Cable lying triceps extensionCable
  • Body-upBodyweight

Easier variations

  • Assisted standing triceps extension (with towel)Other
  • Body-upBodyweight
  • Lever triceps extensionMachine
  • Cable kickbackCable
Logged today · 90 seconds restCable rope lying on floor tricep extension

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  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band