Cable Incline Triceps Extension

Cable Incline Triceps Extension is a resistance exercise – triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
Exercise type: Resistance exercise – triceps elbow extension

Exercise technique

Position
Set the incline bench with your back toward the high pulley.
Bar
Grasp a straight bar behind your head with a narrow overhand grip.
Back support
Lean against the bench, plant your feet and keep ribs over pelvis.
Upper-arm angle
Fix your upper arms toward your head at approximately 25 degrees to the floor.
Extend
Exhale and extend your elbows to bring the bar ahead of your head.
Pause
Pause in triceps contraction without moving your shoulders forward.
Bend back
Slowly return the bar behind your head without rubbing the cable against the backrest or face.

Key technique points

Use the high pulley for this variation.
Keep the narrow grip comfortable.
Maintain upper-arm angle.
Keep your back on the pad.
Do not touch your head with the bar.
Slow the backward bending phase.

Common mistakes

Confusing it with a low-pulley setup

Do not position the bench for a low cable; use the high pulley’s pull behind your head.

Pressing from the shoulder

Do not move your whole upper arm forward with the bar; extend elbows from a fixed angle.

Excessively narrow grip

Do not press hands together and bend wrists; choose a comfortable, symmetrical narrow grip.

Cable rubbing

Do not continue if the line catches the bench edge; reposition for clear behind-head travel.

Arching the lower back

Do not lift your chest to finish extension; maintain incline back support.

Dropping behind the head

Do not release the bar on return; complete elbow flexion with muscular control.

Frequently asked questions