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Cable Incline Triceps Extension

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Triceps. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Push

Primary muscles: Triceps

How to perform Cable Incline Triceps Extension

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

Frequently asked questions

Which specific muscles does the cable incline triceps extension target?

This exercise primarily targets the triceps brachii, with a significant emphasis on the long head due to the overhead shoulder position. The incline angle provides a deep stretch that is difficult to achieve with standard pushdowns.

How should I position my elbows to maintain proper form?

Keep your elbows tucked close to your head and pointing forward throughout the movement. Avoid letting them flare outward, as this shifts the tension away from the triceps and onto the shoulders.

What is a common mistake to avoid during this movement?

Using excessive weight often leads to arching the lower back or using momentum to swing the cable. Maintain a neutral spine against the bench and focus on a controlled tempo to isolate the triceps.

What is a suitable alternative for beginners who find the cable setup difficult?

Beginners can perform the overhead extension using a single light dumbbell held with both hands while seated. This simplifies the stability requirements while still training the triceps in a lengthened position.

What are the recommended sets and reps for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a moderate weight. This higher rep range is ideal for isolation movements to maximize metabolic stress while minimizing joint strain.

Sample sets & reps for Cable Incline Triceps Extension

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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