Smart Workout Diary

Cable Incline Tricep Extension

The cable incline triceps extension is an isolation exercise performed lying on an incline bench with a cable handle. It primarily trains the triceps through elbow extension while the cable provides consistent resistance. It supports triceps strength and muscle development for pressing movements.

Demonstration

Cable Incline Tricep Extension — demonstration 1
Cable Incline Tricep Extension — demonstration 2

Instructions

  1. Set an adjustable bench to a moderate incline and position it facing away from a low cable pulley. Attach a suitable single or short bar handle to the cable.
  2. Take the handle securely, then lie back on the bench with your feet firmly on the floor. Bring the handle above your upper chest or forehead area, with the elbows bent and pointed upward.
  3. Keep your upper arms still and close to a perpendicular position relative to the floor. Exhale as you extend the elbows and straighten the arms without forcefully locking the joints.
  4. Control the return as you inhale, bending only at the elbows until you feel a comfortable triceps stretch. Keep your wrists neutral and repeat with a smooth, steady tempo.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Choose a manageable load. Excessive weight often causes the elbows and shoulders to drift instead of keeping tension on the triceps.
  2. Keep your elbows in a consistent position; do not turn the movement into a pullover by moving the upper arms backward and forward.
  3. Use a controlled range that feels comfortable at the elbows and shoulders, and stop the set if you feel sharp pain.
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