Cable Incline Triceps Extension
Target your triceps with cable incline extensions. Focus on controlled movement for maximum muscle engagement and definition. Extend your elbows fully.
Description
A strength exercise that targets the triceps with a cable machine.
How to Do Cable Incline Triceps Extension
- 1Setup
Position an incline bench at a 45-60 degree angle facing away from a low cable pulley. Attach a rope or straight bar handle to the low pulley.
- 2Setup
Lie supine on the incline bench, grasping the handle with an overhand grip, hands close together. Extend your arms straight up towards the ceiling, aligning your elbows over your shoulders.
- 3
Keeping your upper arms stationary and elbows pointed forward, slowly lower the handle by flexing your elbows until your forearms are close to your biceps. Feel a stretch in your triceps.
- 4
Contract your triceps to extend your elbows, pushing the handle back to the starting position. Focus on fully extending your elbows without locking them.
Tips
- Maintain strict elbow position: Keep your upper arms perpendicular to the floor and your elbows tucked, only allowing the forearm to move for optimal triceps isolation.
- Achieve full range of motion: Ensure a deep stretch at the bottom of the movement and a complete contraction at the top, squeezing your triceps for maximum engagement.
- Control the negative phase: Resist the weight on the way down, taking 2-3 seconds to lower the handle, to maximize time under tension and muscle growth.
- Keep your shoulders stable: Press your shoulders firmly into the bench to prevent them from shrugging or assisting the movement, maintaining focus on the triceps.
Common Mistakes
- ×Allowing the upper arms to move reduces triceps isolation; keep your elbows fixed in place, only moving your forearms.
- ×Using excessive weight often leads to compensatory movements and poor form; choose a weight that allows for strict execution and full range of motion.
- ×Not fully extending the elbows limits triceps contraction; ensure a complete lockout at the top without hyperextending the joint.
Variations
Cable Lying Triceps Extension (Low)
Extend your triceps with the Cable Lying Triceps Extension. This exercise targets all three heads of the triceps for improved arm strength and definition.
Cable High Triceps Extension
Sculpt strong triceps with the Cable High Triceps Extension. This isolation exercise effectively targets all three heads for defined, powerful arms.
Cable Alternate Triceps Extension
Target your triceps with the Cable Alternate Triceps Extension. This isolation exercise allows for a focused, intense contraction on each arm, building
Cable Lying Triceps Extension
Build strong, defined triceps with the Cable Lying Triceps Extension. This isolation exercise targets all three heads, promoting arm strength and
Related Exercises
Cable Single Arm Triceps Pushdown (Rope Attachment)
Target your triceps with the Cable Single Arm Triceps Pushdown. This isolation exercise builds strength and definition by focusing on one arm at a time.
Cable Pushdown
Target your triceps with the cable pushdown! This isolation exercise effectively builds upper arm strength and definition.
Cable One Arm Tricep Pushdown
Isolate and strengthen your triceps with the cable one-arm pushdown. This exercise effectively targets the triceps brachii for improved arm definition and
Cable Neutral Grip Kickback
Sculpt and strengthen your triceps with the Cable Neutral Grip Kickback. This isolation exercise effectively targets the triceps brachii for definition
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Cable Incline Triceps Extension in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free