Incline Cable Tricep Extension (Triceps)

The incline cable tricep extension is an effective isolation exercise for all three tricep heads (Lateral, long, and medial). It’s a Tricep extension variation which is great for getting a deep stretch in the muscle and stimulating it thoroughly.

Now, it’s very important to first warm up the elbows with a light pressing movement so that when you perform the exercise; you feel it in your triceps and not your elbows. Although extensions are safe, it’s recommended to use moderate weights to prevent excessive stress on the elbow joints long-term.

Be sure to add the incline cable tricep extension to your workout routine for maximum arm gains.

In This Exercise:

• Target Muscle Group: Triceps Brachii
• Type: Strength
• Mechanics: Isolation
• Equipment: Cables, bench
• Difficulty: Beginner

Exercise Instructions

1. Begin by setting up a bench, so the inclined side is closest to the low cable pulley.
2. Then grab the bar/rope attachment and sit on the bench, so your arms are above and behind your head.
3. Keep your upper arms still and extend the forearms upward until they are straight in the air just short of locking out the elbows. Make sure to use your triceps to extend the weight up.
4. Now, slowly lower your forearms back down until your arms are at a 90-degree angle.
5. Repeat for the desired number of reps.

Variations & Tips:

• The incline cable tricep extension can be performed with a bar or rope.
• The exercise targets all three tricep heads.
• Do not lock out elbows at the top to keep stress off the elbow joints.
• Train with moderate weights at the most to prevent long-term elbow stress.
• Avoid stretching too far down during the negative phase of the exercise for elbow safety.

Videos

Watch: How to do the incline cable tricep extension with bar

Watch: How to do the incline cable tricep extension with rope