How to do a cable lying triceps extension

Setup:

1. Bench and Cable Machine: Lie flat on a bench positioned perpendicular to a low-pulley cable machine. Your head should be near the end of the bench closest to the machine.
2. Attachment: Attach a straight bar or EZ-bar to the low pulley.
3. Grip: Reach back and grasp the attachment with an overhand grip (palms facing away from you), slightly narrower than shoulder-width apart.
4. Starting Position: Extend your arms above your chest, holding the attachment perpendicular to the floor. Engage your core and keep your back flat on the bench.

The Lift:

1. Lower the Bar: Inhale and slowly bend your elbows, lowering the attachment towards your forehead. Keep your upper arms stationary and perpendicular to the floor.
2. Touch and Pause (Optional): You can lightly touch the attachment to your forehead, but this isn't mandatory.
3. Extend Upward: Exhale and extend your elbows to press the attachment back to the starting position. Avoid locking out your elbows at the top.

Tips:

• Elbow Position: Keep your elbows pointing towards the ceiling throughout the movement.
• Slow and Controlled: Focus on using your triceps to move the weight, not momentum.
• Range of Motion: If you feel any discomfort in your elbows or shoulders, reduce the range of motion by not lowering the bar as far.