Exercise guide · Intermediate · Compound

Cable Rope Lying on Floor Tricep Extension: How to Do It & Muscles Worked

The cable rope lying on floor tricep extension is an isolation exercise targeting the triceps, performed lying on the floor with a cable machine. It requires proper form to avoid strain on the elbows and shoulders.

Primary muscles
Triceps
Secondary muscles
Shoulders
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable rope lying on floor tricep extension
Front view: muscles worked by the cable rope lying on floor tricep extension. Primary: triceps. Secondary: shoulders.
Back view: muscles worked by the cable rope lying on floor tricep extension. Primary: triceps. Secondary: shoulders.
Primary Secondary

How to do the cable rope lying on floor tricep extension

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

Sets, reps and programming

Suggested sets, reps and rest for the cable rope lying on floor tricep extension by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Rope Lying on Floor Tricep Extension alternatives

More exercises that train the triceps as their main target:

More triceps exercises

See the best tricep exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.