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Low Cable Triceps Extension

Learn how to do low cable triceps extension with a clear setup, controlled movement, and a technique you can repeat.

TricepsCable6 technique steps

See the movement
Low Cable Triceps Extension: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do low cable triceps extension

  1. Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
  2. Grab the outside of the rope ends with your palms facing each other (neutral grip).
  3. Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso. Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.
  4. As you breathe out, extend your lower arms until they are straight and vertical. The upper arms and elbows remain stationary throughout the movement. Only the forearms should move. Contract the triceps hard for a second.
  5. As you breathe in slowly return to the starting position.
  6. Repeat for the recommended amount of repetitions.
Low Cable Triceps Extension exercise illustration

Low Cable Triceps Extension: muscles worked

Primary focus: triceps.

Triceps
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

Plan your next set

Frequently asked questions

How do you do low cable triceps extension?

Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment. Grab the outside of the rope ends with your palms facing each other (neutral grip). Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso. Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.

What muscles does low cable triceps extension work?

Low Cable Triceps Extension primarily trains the triceps. The exact demand depends on your setup, range, and chosen load.

What is the best technique for low cable triceps extension?

Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position.

What can I do instead of low cable triceps extension?

Related options include Cable Incline Triceps Extension, Cable Lying Triceps Extension, Cable Rope Overhead Triceps Extension. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing low cable triceps extension and the related movements above to compare equipment and technique choices.

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