Arms · Elbow extension
Cable Incline Triceps Extension
The cable incline triceps extension is performed lying back on an incline bench with a cable running over your head, so you bend and straighten your elbows against constant cable tension. The incline keeps your arms in a stretched, slightly overhead position that loads the long head of the triceps, while the cable removes slack at the top.
Also known as: Incline cable triceps extension, Cable skullcrusher on incline, Lying cable triceps extension
- Muscle group
- Arms
- Movement pattern
- Elbow extension
- Type
- Isolation
- Equipment
- Cable machine, Adjustable bench, Rope or straight bar
- Difficulty
- Intermediate
What muscles does the cable incline triceps extension work?
Primary movers
- Triceps brachii (long head)
Assisting muscles
- Triceps brachii (lateral and medial heads)
- Anterior deltoid
Lying on an incline places your arms behind your torso, which stretches the long head of the triceps at the start of each rep.
A cable pulls in a fixed direction, so the triceps are loaded through the entire range, including at lockout where a barbell or dumbbell becomes easy.
The bench supports your back so you can focus on moving only the forearms. The upper arms stay still and pointed slightly back.
Because the angle and cable position are adjustable, this lets you fine-tune the stretch and the point of peak tension.
How to do the cable incline triceps extension
Setup
- 1
Set an adjustable bench to 30 to 45 degrees and place it in front of a low pulley, facing away from the machine.
- 2
Attach a rope or straight bar.
- 3
Lie back and hold the attachment above your head with elbows bent.
- 4
Keep your upper arms close to your head and pointing slightly back.
Execution
- 1
Straighten your elbows, pressing the attachment up and forward.
- 2
Squeeze your triceps at lockout.
- 3
Return slowly to the stretch with your elbows bent.
- 4
Keep your upper arms still.
- 5
Keep your back against the bench.
- 6
Control the cable throughout.
Common cable incline triceps extension mistakes
Moving the upper arms
Letting the elbows drift makes it a press.
The fix: Keep your upper arms fixed and move only at the elbow.
Wrong bench position
Too close or too far changes the line of pull.
The fix: Set the bench so the cable is under tension at the stretch.
Too heavy
Heavy loads bring in the shoulders.
The fix: Choose a weight you can control for 10 to 15 reps.
Flaring the elbows
Wide elbows reduce triceps tension.
The fix: Keep your elbows pointing forward and close together.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 10–15 | Moderate, 1–2 RIR | 60–90 s |
| Stretch focus | 3 | 12–15 | Light to moderate | 60 s |
| Beginner | 2 | 12 | Light | 60 s |
A good alternative to skullcrushers when you want constant tension. Slow the lowering phase and pause in the stretch. Keep the bench angle consistent from week to week to track progress.
Running the cable incline triceps extension in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayCable Incline Triceps Extension variations and alternatives
Incline Dumbbell Triceps Extension
AlternativeA dumbbell version on the same bench.
Incline Barbell Triceps Extension
AlternativeA barbell version on the same bench.
Overhead Cable Triceps Extension
AlternativeA standing cable overhead extension.
Skullcrusher
AlternativeA flat bench extension with a barbell.
Cable Triceps Pushdown
EasierA simpler standing cable exercise.
Frequently asked questions
What does the cable incline triceps extension work?
The long head of the triceps mostly, with the other two heads helping.
Why use an incline?
It places the arms behind the torso so the long head is stretched. That is useful for growth.
Cable or dumbbells?
A cable keeps tension at lockout. Dumbbells are simpler to set up. Both are good.
Where do I put the bench?
Facing away from a low pulley, with the cable running over your head and under tension at the stretch.
How heavy should I go?
Moderate, and keep your upper arms still. If your shoulders move, reduce the weight.
Hercules tracks every cable incline triceps extension you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play