Exercise guide · Intermediate · Compound

Cable Incline Triceps Extension: How to Do It & Muscles Worked

The cable incline triceps extension is an isolation exercise targeting the triceps using a cable machine. It requires the user to stand facing away from the machine and extend the arms overhead, emphasizing triceps engagement.

Primary muscles
Triceps
Secondary muscles
Shoulders
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable incline triceps extension
Front view: muscles worked by the cable incline triceps extension. Primary: triceps. Secondary: shoulders.
Back view: muscles worked by the cable incline triceps extension. Primary: triceps. Secondary: shoulders.
Primary Secondary

How to do the cable incline triceps extension

  1. Step 1: Adjust the cable machine to a low pulley position.
  2. Step 2: Attach a straight bar to the cable.
  3. Step 3: Stand facing away from the machine with your feet shoulder-width apart.
  4. Step 4: Grasp the bar with an overhand grip and extend your arms straight overhead.
  5. Step 5: Lean forward slightly, keeping your back straight and core engaged.
  6. Step 6: Bend your elbows and lower the bar behind your head, keeping your upper arms close to your ears.
  7. Step 7: Pause for a moment, then extend your arms back to the starting position.
  8. Step 8: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable incline triceps extension by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Incline Triceps Extension alternatives

More exercises that train the triceps as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.