Most triceps exercises that build arm size also strain the back. A simple change in position can reduce that strain.
Overhead extensions and back stress
The standard weighted triceps extension—whether standing or seated—loads the spine vertically. As the weight increases, stability decreases, forcing the lower back to compensate. Even seated versions transfer force through the torso, which can lead to discomfort.
Fitness and transformation coach Travis Smith shared an alternative on Instagram that removes this stress. His solution involves lying down instead of standing or sitting.
The lying cable crossover method
Smith sets up a bench in front of a cable station, positioning his head toward the pulleys. He crosses the cables, attaches carabiner clips to each handle, and lies back. Starting with bent elbows and raised fists, he straightens his arms, lowering the cables in a controlled motion.
“Lying on the bench stabilizes your torso and shoulders,” Smith explained. “This allows you to concentrate fully on engaging the triceps.”
The setup removes the need for core stabilization, ensuring the triceps bear the load. Cables also provide consistent tension through nearly the full range of motion.
“Stability is one of the most underrated variables for muscle growth,” said Smith. “The less energy spent stabilizing movement, the more you can put into the target muscle. Add in the constant tension from the cable, and you’ve got an exercise that loads the triceps through almost the entire range of motion.”
Who should try this exercise
Individuals with back pain or limited shoulder mobility may benefit from this variation. Smith also recommends the move for those whose elbows hurt during skull crushers.
For optimal results, Smith advises 2-3 sets of 8-12 reps. The weight should be challenging but manageable, allowing for controlled movement. Fists don’t need to drop below shoulder level, though the stretch at the bottom should feel deep.
The lying cable crossover isn’t meant to replace all triceps exercises. Overhead extensions still engage all three heads of the muscle, particularly the long head. However, for those who can’t perform them safely, this alternative provides a way to continue building strength without discomfort.
Understanding how different exercises impact muscle engagement can help tailor workouts to individual needs. For those exploring wellness and recovery, reducing strain during training is an important consideration.
