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Cable Incline Triceps Extension

An overhead cable extension performed on an incline bench that loads the triceps long head under constant tension.

ArmsCableElbow extension

Primary

Triceps brachii (long head)

Secondary

Triceps brachii (lateral head)Anconeus

Equipment

Cable

Pattern

Elbow extension

Setup

  1. 01Set an incline bench facing away from a low pulley.
  2. 02Attach a straight or EZ bar to the cable.
  3. 03Lie back and grip the bar overhead, palms up.
  4. 04Position the upper arms angled back past the head.

Execution

  1. 01Extend the elbows to drive the bar up and forward.
  2. 02Keep the upper arms locked in place.
  3. 03Squeeze the triceps at full extension.
  4. 04Bend the elbows to lower the bar behind the head.

Checkpoints

  • -Only the forearms move; upper arms stay fixed.
  • -Cable tension stays on the triceps through the whole range.
  • -Elbows point forward, not flaring wide.
  • -The stretch behind the head is deep but controlled.

Common mistakes

  • -Letting the elbows drift and turning it into a pullover.
  • -Flaring the elbows out to press the weight.
  • -Cutting the behind-the-head stretch short.
  • -Bouncing out of the bottom position.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps.
  • -The cable keeps tension at lockout where free weights lose it.
  • -Progress with small load jumps; elbow stress rises quickly overhead.

Related exercises

Cable Lying Triceps Extension V. 2

Cable / Arms

Dumbbell Incline Triceps Extension

Dumbbell / Arms

EZ Barbell Incline Triceps Extension

Barbell / Arms

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