Low Cable Triceps Extension
How to do the Low Cable Triceps Extension with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
—
Cable
How to do the 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.
Log it, see it on your body.
Every Low Cable Triceps Extension set you log feeds Ascend's anatomy heatmap — so your triceps volume is visible at a glance — and counts toward your bodyweight-strength tier.
More triceps exercises
The climb is free. The Club is how you go further.
Core tracking is free forever. Club unlocks the coach, the competition, and the depth — for the price of one protein-shake a month.
Your own coach character
Pick Rae, June or Atlas — a coach that reads your last 90 days and proposes the next move. Free gets nudges; Club gets the full conversation.
Mountain leagues, worldwide
Get ranked against climbers everywhere — every muscle tiered by bodyweight strength. Promote, demote, and prove it weekly.
Weekly + monthly challenges
Fresh goals that keep the streak interesting — solo or with your crew. Something to chase beyond your own numbers.
Deep analytics + PR projections
See exactly when you'll hit your next PR and bodyweight goal — 4, 8, 12 weeks out. The trajectory, not just today's number.
Unlimited crews
Run as many crews as you want — squads, family, gym friends. Shared summits, cheers, and a feed that keeps everyone climbing.
Themes, higher AI limits, full export
Aurora, Volcanic and Summit themes. More AI chat headroom. And CSV + JSON export of everything, anytime — your data stays yours.
14-day free trial · no card · cancel anytime · founder pricing locked forever.