Exercise guide
Cable Incline Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Upper arms
- Waist
This exercise emphasizes the long head of the triceps by placing the muscle in a stretched position, using the incline bench for stability and the cable for constant tension throughout the range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to a 30-45 degree angle, facing away from a low cable pulley.
- Attach an EZ-bar or rope to the low pulley and sit firmly against the backrest.
- Grasp the attachment behind your head with an overhand grip, keeping your elbows bent and pointing forward.
- Plant your feet firmly on the floor to stabilize your torso.
How to do it
- Exhale and extend your arms upward by straightening your elbows until your triceps are fully contracted.
- Keep your upper arms stationary and tucked near your ears, moving only your forearms.
- Inhale and slowly lower the weight back to the starting position, feeling a deep stretch in the triceps.
- Maintain a controlled tempo, taking roughly two seconds for both the extension and the lowering phase.
Form checklist
- Keep elbows tucked in and pointing forward rather than flaring out to the sides.
- Ensure your back and head remain in contact with the bench throughout the set.
- Avoid using your shoulders or swinging your torso to move the weight.
- Maintain a full range of motion, reaching a deep stretch at the bottom of each rep.
Pro tips
- Focus on the mind-muscle connection by imagining your triceps pulling the weight up from the elbow joint.
- Pause for one second at the bottom of the movement to maximize the stretch on the long head of the triceps.
Make it harder
- Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
- Use a rope attachment and pull the ends apart at the top of the movement for a stronger peak contraction.
Frequently asked
- What muscles does the cable incline triceps extension work?
- The cable incline triceps extension primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable incline triceps extension?
- The cable incline triceps extension uses cable.
- Is the cable incline triceps extension good for beginners?
- The cable incline triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.