Cable Rope Lying On Floor Tricep Extension

TricepsCableBeginner
Lie on the floor facing up with a cable rope attached to a high pulley. Grasp the rope with an overhand grip, palms facing down. Extend your arms straight up, perpendicular to the floor. Lower the rope by bending your elbows, keeping them close to your ears until your forearms are parallel to the floor. Pause for a moment, then slowly raise the rope back up to the starting position. Repeat for the desired number of repetitions.

How to perform the Cable Rope Lying On Floor Tricep Extension

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Rope Lying On Floor Tricep Extension using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your triceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your triceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

Build a free routine

Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.

View staged routine (0)

Related exercises

Alternate Lateral Pulldown

Latissimus DorsiCableBeginner

Sit upright on the lat pulldown machine. Grab the handles with a wide grip. Pull one arm down towards your side while…

View

Cable 45 degrees Reverse Fly

DeltoidsCableIntermediate

Perform the cable 45 degrees reverse fly to target your upper back and rear shoulders. This exercise enhances shoulde…

View

Cable 45 degrees Reverse Grip Reverse Fly

DeltoidsCableIntermediate

The Cable 45 degrees Reverse Grip Reverse Fly targets the upper back and shoulders, enhancing muscle definition and s…

View

Cable 45 degrees Single Arm Reverse Fly

DeltoidsCableIntermediate

Stand with your feet shoulder-width apart, holding the cable handle in one hand. Adjust the cable to a low position a…

View

Cable 45 degrees Single Arm Reverse Grip Reverse Fly

DeltoidsCableIntermediate

Stand with your feet shoulder-width apart and grasp the cable handle with one hand using a reverse grip. Position the…

View

Cable 90 degrees Internal Rotation Catch

Pectoralis MajorCableIntermediate

Stand with your side to the cable machine, holding the handle with the arm closest to the machine. Keep your elbow be…

View

Cable Alternate Shoulder Press

DeltoidsCableBeginner

Stand in front of a cable machine with your feet shoulder-width apart. Grab the handles at shoulder level, palms faci…

View

Cable Alternate Triceps Extension

TricepsCableBeginner

Stand facing away from the cable machine. Hold the handle with one hand, palm facing down. Place your elbow at a 90-d…

View
0 exercises staged Save your routine — sign up free.
Review Sign up free