Cable Rope Lying On Floor Tricep Extension
Learn how to do the Cable Rope Lying On Floor Tricep Extension with proper form and technique. This cable exercise primarily targets your Triceps, with secondary emphasis on Shoulders.
How to Do the Cable Rope Lying On Floor Tricep Extension
Follow these steps to perform the Cable Rope Lying On Floor Tricep Extension with correct form:
- 1Attach a rope to a cable machine and set it to the lowest position.
- 2Lie on the floor facing up, with your head towards the cable machine.
- 3Hold the rope with both hands, palms facing each other, and extend your arms straight up towards the ceiling.
- 4Keep your upper arms stationary and slowly lower the rope towards your forehead, bending your elbows.
- 5Pause for a moment, then extend your arms back up to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Rope Lying On Floor Tricep Extension Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Cable Rope Lying On Floor Tricep Extension?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Rope Lying On Floor Tricep Extension work?
The Cable Rope Lying On Floor Tricep Extension primarily targets your Triceps. Secondary muscles worked include Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Cable Rope Lying On Floor Tricep Extension?
The Cable Rope Lying On Floor Tricep Extension requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Rope Lying On Floor Tricep Extension with proper form?
Start by Attach a rope to a cable machine and set it to the lowest position. Lie on the floor facing up, with your head towards the cable machine. Hold the rope with both hands, palms facing each other, and extend your arms straight up towards the ceiling. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Rope Lying On Floor Tricep Extension?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Cable Rope Lying On Floor Tricep Extension?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Cable Rope Lying On Floor Tricep Extension best for?
The Cable Rope Lying On Floor Tricep Extension fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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