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Triceps · Intermediate

Cable Incline Triceps Extension Rope Attachment

Elbow-extension drill targeting the triceps with controlled upper-arm position.

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Exercise overview

Training details

Triceps

Equipment

Cable

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set an incline bench facing away from a low pulley, attach the rope, and lie back with the handles above your shoulders.
  2. 02Brace against the bench and bend your elbows so the rope travels behind your head while your upper arms stay angled upward.
  3. 03Extend your elbows to move the rope away from your head without allowing your shoulders or ribs to lift.
  4. 04Separate the rope ends slightly as your arms straighten and squeeze your triceps at the finish.
  5. 05Bend your elbows slowly to return to the stretched position through a pain-free range.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Incline Triceps Extension V Bar AttachmentRelated variationCable Overhead Triceps ExtensionRelated variationCable Rope Lying Tricep ExtensionRelated variationCable Triceps Pushdown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteBanded Triceps PushdownComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-Up

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