Cable Lying Triceps Extension (With Rope)

The lying cable extension on a rope; the loose ends let the hands spread at lockout for a harder finish.

How to do it

Setup

Lying on a bench, head toward a low pulley, the rope held above the face in a neutral grip.

Steps

Bend the elbows until the rope ends reach the forehead.
Extend and spread the ends apart as the arms lock.
Return slowly, upper arms still.

Common mistakes

Rope ends drifting toward the chest at the bottom: aim them at the forehead. Hands staying together at the top: pull the ends apart at lockout. Upper arms rocking with the cable: fix their angle before the first rep.

Breathing

Inhale lowering, exhale extending.