Triceps extension with cable (inclined)

Exercise overview

Primary muscle group: Arms

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 25

Average per rep (lbs)*: 54

Description: Lean back on the inclined bench and grasp the cable bar from behind. Hold the bar behind your head. Use a narrow pronated grip. Your elbows should be pointing upwards. Keep your elbows close to your head and your upper arms stable. This is your starting position. Inhale as you slowly raise the bar until your arms are fully extended above your head. Slowly lower the bar to the starting position until you feel a slight stretch in your triceps and the bar is behind your head. Your elbows should be stable and should be facing upwards at all time during this motion. The power should come from your triceps muscle. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00155

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Adjust the Incline Bench: Ensure the incline bench is set to a comfortable angle that allows you to fully extend and contract your triceps. Usually, an angle between 45 and 60 degrees works best.
Proper Alignment: Keep your back flat against the bench. Your starting position should have your arms fully extended in line with the cable machine.
Full Range of Motion: Perform each repetition with a full range of motion to engage the triceps fully. Lower the bar behind your head until your forearms touch your biceps, then extend your arms until they are fully straight.
Controlled Movement: Avoid using momentum. Focus on a slow, controlled motion both when lifting and lowering the weight. This will ensure maximum muscle engagement and avoid injury.
Elbows Steady: Keep your elbows fixed in one place to isolate the triceps. Do not allow them to flare outward; instead, keep them pointing upwards for the entire movement.
Grip Position: Use a slight bend in your wrist to maintain a strong, consistent grip on the bar or handle throughout the exercise.
Breathing Technique: Inhale during the lowering phase and exhale when you are extending your arms. Proper breathing helps maintain stability and power during the exercise.
Light to Moderate Weight: Start with a light to moderate weight to perfect your form before increasing the resistance. Proper technique is crucial to avoid unnecessary strain on your elbows and shoulders.
Mind-Muscle Connection: Focus on contracting your triceps at the top of the movement. Visualizing the muscle working can enhance the effectiveness of the exercise.
Progressive Overload: Gradually increase the weight as your strength improves, but always prioritize form over the amount of weight lifted to prevent injury.

Exercise overview

Exercise tips and tricks

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