Cable Incline Triceps Extension

Also known as: incline cable triceps extension

Advanced

Triceps

Cable

Cable Incline Triceps Extension is for lifters with a base already built and fits late in an arms workout.

How to do Cable Incline Triceps Extension

Adjust the cable machine to a low pulley position.
Attach a straight bar to the cable.
Stand facing away from the machine with your feet shoulder-width apart.
Grasp the bar with an overhand grip and extend your arms straight overhead.
Lean forward slightly, keeping your back straight and core engaged.
Bend your elbows and lower the bar behind your head, keeping your upper arms close to your ears.
Pause for a moment, then extend your arms back to the starting position.
Repeat for the desired number of repetitions.

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Cable Incline Triceps Extension Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.

Common Cable Incline Triceps Extension Mistakes

Standing too near the tower so the first inch is slack

Take a step back until the cable is loaded before you begin.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Easier and Harder Than Cable Incline Triceps Extension

Easier progression

Triceps Dip

Swap Cable Incline Triceps Extension For

Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension

Handstand Push-up

Assisted Triceps Dip (kneeling)

Cable Incline Triceps Extension — Frequently Asked Questions

How do you do the Cable Incline Triceps Extension?

Adjust the cable machine to a low pulley position. Attach a straight bar to the cable. Stand facing away from the machine with your feet shoulder-width apart. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Incline Triceps Extension work?

The Cable Incline Triceps Extension primarily targets the triceps. It is classified as a arms exercise and is performed with a cable machine.

How many sets and reps of the Cable Incline Triceps Extension should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Incline Triceps Extension good for beginners?

Not usually. The Cable Incline Triceps Extension is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Cable Incline Triceps Extension?

Try the Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension, Handstand Push-up or the Assisted Triceps Dip (kneeling). Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Incline Triceps Extension the same as the incline cable triceps extension?

Yes. The Cable Incline Triceps Extension is also commonly called the incline cable triceps extension. Different gyms and training programs label it differently, but "incline cable triceps extension" refer to this same movement.