Cable Incline Triceps Extension

How to do it

1. Set an incline bench in front of a low pulley with a rope or bar attached.
2. Sit back against the pad with your head toward the machine and take the handle overhead.
3. Set the upper arms beside your ears, pointing up and slightly back along the bench angle.
4. Bend the elbows to let the handle travel down behind your head.
5. Go until you feel the stretch along the back of the upper arms.
6. Straighten the arms back overhead against the cable without letting the elbows flare.

Common mistakes

• Letting the upper arms drift forward. They stay beside the ears — once they travel forward, the long head is no longer stretched at the shoulder and the reason for the overhead position is gone.
• Letting the elbows flare out. They point forward and stay there; flaring shortens the range and brings the chest in.
• Sitting too far from the pulley. The cable line should run along the bench angle; from too far away it pulls the elbows down and forward.
• Setting the bench nearly upright. Past about sixty degrees the arms hang vertically and it becomes a seated overhead extension.

Muscles worked

Primary

• Long HeadTriceps