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Cable Incline Triceps Extension animation

How to do the Cable Incline Triceps Extension

TricepsCableBeginner

The cable incline triceps extension keeps constant tension on the long head of your triceps throughout the entire range of motion, making it one of the most effective tools for building arm size and strength. Master the mechanics here and you will carry that foundation into every pressing movement you do.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Set a cable pulley to the lowest position, attach a rope or straight bar, and lie back on a bench inclined to about 45 degrees with your head closest to the machine
  2. Grip the attachment with both hands and extend your arms overhead so the cable pulls in line with your torso, upper arms locked vertical and still
  3. Bend at the elbows only, lowering the attachment toward your forehead in a slow controlled arc while keeping your upper arms completely stationary
  4. Drive through your triceps to extend fully back to the start, squeezing hard at lockout before beginning the next rep

Common mistakes

  • Letting the elbows flare wide and lose alignment, which bleeds tension off the triceps and stresses the joints, so actively pin your elbows in toward your centerline throughout every rep
  • Using momentum by swinging the upper arms forward and back, which turns the move into a shoulder exercise, so anchor your upper arms vertically and treat them as a fixed hinge point
  • Cutting the range of motion short at the bottom, which sacrifices the critical stretched position where the long head is most loaded, so lower with control until you feel a full stretch before reversing

Pro tip — Keep a slight posterior pelvic tilt and press your lower back gently into the bench as you extend, this braces your core against the cable pull and lets your triceps work in isolation rather than your whole torso compensating for the load.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

Barbell Close Grip Bench PressBarbell Close Grip Bench PressBarbell Decline Close Grip To Skull PressBarbell Decline Close Grip To Skull PressBarbell Incline Reverse Grip PressBarbell Incline Reverse Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip Triceps ExtensionBarbell Lying Close Grip Triceps ExtensionBarbell Lying ExtensionBarbell Lying Extension
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