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Home » Exercise Guides » Arms

Incline Cable Tricep Extension: Build Stronger Triceps Today!

How to do the cable tricep extension

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:10 AM EDT

Ask Question?

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.

Incline Cable Tricep Extension Details
Basic Information
Body Part
Upper arms
Primary Muscles
Anconeus, Triceps brachii
Secondary Muscles
Chest, Forearms, Shoulders
Equipment
Incline Bench, Cable Machine, Rope Attachment Or Straight Bar Attachment
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Eccentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-20
Power4-6
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-15
Similar Exercises
  • Master the Dumbbell Incline Triceps Extension for Stronger Arms
  • Z Press: Ultimate Guide to Strengthen Deltoids & Core
  • Master the Dumbbell Lying Triceps Extension for Stronger Arms
  • Dumbbell Curl and Press: Ultimate Move for Sculpted Arms!

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

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Interested in measuring your progress? Check out our strength standards for Tricep Extension.


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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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