Exercise guide
Cable Rope Incline Tricep Extension
- Intermediate
- Isolation
- Rep-based
- Upper arms
- Waist
This exercise emphasizes the long head of the triceps by placing them in a deep, loaded stretch. Using an incline bench provides superior stability compared to standing variations, allowing for better isolation and heavier loading.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Position an incline bench at a 45 to 60-degree angle, facing away from a low cable pulley.
- Attach a rope handle to the pulley and sit firmly on the bench with your back pressed against the pad.
- Grasp the rope with a neutral grip and bring your hands behind your head, elbows pointing upward.
- Plant your feet firmly on the floor to create a stable base.
How to do it
- Exhale as you extend your arms toward the ceiling by contracting your triceps, keeping your upper arms stationary.
- At the top of the movement, pull the ends of the rope slightly apart to achieve a peak contraction.
- Inhale as you slowly lower the weight back to the starting position over a 3-second count.
- Lower the rope until you feel a full stretch in the triceps before beginning the next repetition.
Form checklist
- Keep your elbows tucked in and pointing forward rather than flaring out to the sides.
- Ensure only your forearms move; your upper arms should remain fixed throughout the set.
- Maintain a flat back against the bench to prevent rib flare or lower back arching.
- Keep your wrists neutral and strong, avoiding any snapping or bending at the top.
Pro tips
- Think about 'driving' your knuckles toward the ceiling to ensure full elbow extension.
- Pause for one second in the bottom stretched position to recruit more muscle fibers in the long head.
Make it harder
- Incorporate a 2-second isometric hold at the peak of the contraction on every rep.
- Perform a drop set by immediately reducing the weight by 30% once you reach technical failure.
Frequently asked
- What muscles does the cable rope incline tricep extension work?
- The cable rope incline tricep extension primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable rope incline tricep extension?
- The cable rope incline tricep extension uses cable and rope.
- Is the cable rope incline tricep extension good for beginners?
- The cable rope incline tricep extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.