Cable Rope Incline Tricep Extension

Advanced

Triceps

Cable

Cable Rope Incline Tricep Extension trades complexity for triceps mass behind every press, and it fits late in an arms workout.

How to do Cable Rope Incline Tricep Extension

Attach a rope to a high pulley and adjust the incline bench to a comfortable angle.
Stand facing away from the pulley with your feet shoulder-width apart.
Grasp the rope with an overhand grip and extend your arms straight overhead.
Keep your elbows close to your head and your upper arms stationary throughout the exercise.
Lower the rope behind your head by bending your elbows until your forearms touch your biceps.
Pause for a moment, then extend your arms back to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Cable Arm Exercises All Cable Exercises

Cable Rope Incline Tricep 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 Rope Incline Tricep 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.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than Cable Rope Incline Tricep Extension

Easier progression

Ez Barbell Decline Close Grip Face Press

Swap Cable Rope Incline Tricep Extension For

Handstand Push-up

Dumbbell Kickbacks On Exercise Ball

Assisted Triceps Dip (kneeling)

Cable Rope Incline Tricep Extension — Frequently Asked Questions

How do you do the Cable Rope Incline Tricep Extension?

Attach a rope to a high pulley and adjust the incline bench to a comfortable angle. Stand facing away from the pulley with your feet shoulder-width apart. Grasp the rope with an overhand grip and extend your arms straight overhead. 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 Rope Incline Tricep Extension work?

The Cable Rope Incline Tricep 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 Rope Incline Tricep 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 Rope Incline Tricep Extension good for beginners?

Not usually. The Cable Rope Incline Tricep 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 Rope Incline Tricep Extension?

Try the Handstand Push-up, Dumbbell Kickbacks On Exercise Ball 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.