Cable Incline Triceps Extension
How to do the Cable Incline Triceps Extension
- 1
Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
- 2
Grasp 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
Keeping 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
Slowly go back to the starting position.
- 5
Repeat for the recommended amount of repetitions.
How to program the Cable Incline Triceps Extension
Sets and reps
As an isolation movement, the Cable Incline Triceps Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cable Incline Triceps Extension is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Cable Incline Triceps Extension work?
The Cable Incline Triceps Extension primarily targets the Triceps.
What equipment do I need for the Cable Incline Triceps Extension?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Incline Triceps Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
