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Cable Incline Triceps Extension
PushIsolationPulleyBeginner
Muscles worked
Back
Triceps
Instructions
- 1Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
- 2Grasp the straight bar attachment overhead with a pronated (overhand; palms down) narrow grip (less than shoulder width) and keep your elbows tucked in to your sides. Your upper arms should create around a 25 degree angle when measured from the floor.
- 3Keeping the upper arms stationary, extend the arms as you flex the triceps. Breathe out during this portion of the movement and hold the contraction for a second.
- 4Slowly go back to the starting position.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cable Incline Triceps Extension
The cable incline triceps extension offers constant tension on the triceps combined with the unique angle of the incline bench, a rare setup that maximizes the muscle's stretch at the top. Lying facing the high pulley, you extend your arms above you while keeping the elbows fixed, a precise exercise for targeting the long head of the triceps.
check_circleBenefits
- check_circleCombines constant tension with a unique incline angle
- check_circleMaximizes the stretch on the long head of the triceps
- check_circlePrecise exercise rarely reproduced otherwise
lightbulbExecution tips
- lightbulbKeep the elbows fixed and close to the head throughout
- lightbulbPosition the bench precisely facing the high pulley
- lightbulbUse a light to moderate load for this isolation exercise
warningCommon mistakes
- warningElbows moving during the extension
- warningPoor bench positioning relative to the pulley
- warningToo much load that breaks technique
helpFrequently asked questions
Is this exercise common in gyms?expand_more
No, it's a fairly rare setup, but very effective for targeting the triceps' long head under constant tension.
What bench angle should I use?expand_more
Around 45 degrees works well, adjusted based on the available pulley position.
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