Cable Incline Triceps Extension

Cable Incline Triceps Extension is a beginner-level isolation in the strength category that primarily works the triceps. It is performed with cable.

How to do it

1. 1Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
2. 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.
3. 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.
4. 4Slowly go back to the starting position.
5. 5Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.