Incline Cable Triceps Extensions

How to do the Incline Cable Triceps Extensions

Place an incline bench in front of a low pulley, facing away from it. Attach a rope to the pulley and sit down on the bench holding the ends of the rope in each hand with your arms bent and hands above your head. Slowly extend the arms until your arms are perpendicular with the floor. Do not lock out the arm. Bring the rope back by keeping the upper arm rigid and bringing your hands back to above your head.
Spotter Information:
A spotter can stand in back of the individual and spot at the hands or cable.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Triceps
  • Isolation
  • Cable
  • Rope
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
lbs lbs

What is a good starting weight?

Based on an average weight lifted of lbs for all MyFit users we suggest you start at 50% of that weight:

Try Aim for 12-15 reps.


Workouts Plans with Incline Cable Triceps Extensions

Purpose Type Level
Hypertrophy Advanced
Sport Specific Advanced
Muscular Definition Beginner
Muscular Definition Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.