Cable Rope Incline Triceps Extension

Setup

1. 01Set an incline bench at 30 to 45 degrees with its back toward a low pulley.
2. 02Attach a rope and lie back on the bench, taking the rope overhead.
3. 03Bring the upper arms up so they point roughly toward the ceiling, angled slightly back.
4. 04Start with elbows bent and hands beside the ears.

Execution

1. 01Extend the elbows to press the rope up and away until the arms are straight.
2. 02Spread the rope ends slightly at lockout.
3. 03Keep the upper arms frozen in place.
4. 04Lower the hands back beside the ears with control.

Checkpoints

• -Head, upper back, and hips stay on the bench.
• -Upper arms hold their angle through the whole set.
• -Stretch is felt in the triceps at the bottom of each rep.
• -Cable tension is constant with no slack at the turnaround.

Common mistakes

• -Letting the elbows drift toward the feet, turning it into a press.
• -Arching off the bench to help the lockout.
• -Cutting range short at the stretched position.
• -Setting the bench too far from the pulley so the line of pull is wrong.