Incline Cable Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Incline Cable Triceps Extension is an isolation exercise designed to specifically target the triceps by using a cable machine while lying on an incline bench. This setup allows for a greater stretch and constant tension on the triceps throughout the movement, making it highly effective for building size and strength in the back of the arms. Unlike some other triceps exercises, it does not engage secondary muscle groups, allowing for focused and controlled activation of the triceps. The incline position also shifts the angle of resistance, emphasizing the long head of the triceps and improving overall arm development.
How to Perform
Set up an incline bench at an angle between 45 and 60 degrees and position it facing away from a low pulley on a cable machine. Attach a straight bar or EZ-curl bar to the cable.
Sit back firmly against the incline bench with your feet planted on the ground for stability. Reach back to grab the bar with a narrow overhand grip (palms facing down), bringing the bar carefully up and behind your head. Your elbows should be pointed up and remain close to the sides of your head.
Begin the movement by tightening your core and keeping your upper arms stationary. As you breathe out, press the bar upward and forward in a smooth arc until your arms are fully extended above you. Focus on contracting your triceps at the top of the movement.
Slowly lower the bar back behind your head while inhaling, allowing your elbows to bend while keeping them in position without flaring out.
Repeat the motion for the desired number of reps, maintaining control and tension on the triceps throughout the entire range of motion.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your torso and upper arms steady throughout the movement. The only part of your body that should be actively moving is your forearms as they extend and bend.
Make sure your elbows stay tucked in close to your head. If they flare out to the sides, your shoulders may start to take over, turning the exercise into more of a pressing motion than a triceps isolation. If you find it difficult to maintain elbow positioning, the resistance may be too heavy—lower the weight to stay in proper form.
Using a straight bar can place stress on the wrists for some people during this movement. If you feel discomfort, try switching to a rope handle or a curved (cambered) bar attachment that allows for a more natural wrist position.
Some cable setups include side hooks or pegs at waist height, which can be helpful for setting the bar in an elevated position. This makes it easier to grab the handle from behind once you’re seated on the bench.
If you enjoy this type of triceps extension, you might also benefit from similar movements like the overhead extension using an EZ bar, which targets the same muscle group from a different angle.
How Not to Perform
Don’t let your elbows drift outward – Allowing your elbows to flare out engages your shoulder muscles and reduces tension on the triceps. Keep them tight and aligned with your head throughout the set.
Avoid moving your upper arms – Swinging or shifting your upper arms reduces the isolation on the triceps and can strain your shoulder joints. Lock your upper arms in place and focus on hinging only at the elbows.
Don’t overload the weight – Using a weight that's too heavy usually leads to poor form, excessive momentum, or elbow flare. Start lighter and only increase resistance when you can maintain full control with proper technique.
Don’t rush the motion – Performing fast, jerky reps takes pressure off the triceps and increases the risk of joint strain. Move slowly and with control both when extending and lowering the weight to maximize tension and reduce injury risk.
Avoid arching your back or lifting off the bench – Pressing your lower back into an exaggerated arch or shifting your position during the set puts strain on your spine and reduces exercise efficiency. Keep your back supported and body stable against the bench.
Don’t grip too tightly or lock your wrists – Tension in the wrists and forearms can distract from the triceps. Maintain a firm but relaxed grip, and avoid locking your wrists into a rigid angle. If the straight bar feels uncomfortable, switch to a more joint-friendly attachment.
Avoid setting up without help or proper positioning – Reaching for the bar in an awkward position can strain your shoulders. Use a hook or ask for assistance to safely grab the handle once you’re seated.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
