Cable Incline Triceps Extension

About This Exercise

The Cable Incline Triceps Extension is a single-joint isolation exercise performed on a bench to target the long head of the triceps. The inclined position places a greater stretch on the muscle at the start of the movement, which can enhance muscle development and flexibility.

1Setup

1. Set an incline bench to a 45-60 degree angle and place it facing away from a cable machine. 2. Attach a straight bar to the high pulley. 3. Sit on the bench with your back firmly against the pad, feet flat on the floor. 4. Reach back and grasp the bar with a narrow, pronated (overhand) grip, arms extended overhead but not locked.

2Execution

1. From the overhead starting position, inhale and slowly bend your elbows, allowing the bar to descend in a controlled arc toward the top of your head. Keep your upper arms stationary at a slight angle (roughly 45-60 degrees from your torso). 2. Stop when you feel a deep stretch in your triceps, with forearms parallel or just below parallel to the floor. 3. Exhale and extend your elbows, flexing your triceps to return the bar to the starting position. Avoid locking out the elbows sharply at the top. 4. Repeat for the desired number of repetitions, maintaining constant tension on the cable.

Pro Tips

• Focus on moving only at the elbow joints; imagine your upper arms are locked in place.
• Squeeze your triceps hard at the top of the movement for a count of one.
• Keep your chest up and core braced to prevent arching your lower back.
• Use a weight that allows you to control the negative (lowering) portion of the lift.