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Cable Rope Incline Tricep Extension

Cable Rope Incline Tricep Extension

The Cable Rope Incline Tricep Extension is a highly effective exercise that targets and strengthens the muscles in the back of the upper arms, known as the triceps. This exercise is performed using a cable machine with a rope attachment, and it is typically done on an inclined bench. The cable rope incline tricep extension is a great exercise for isolating and building the triceps because it allows for constant tension throughout the entire range of motion. The incline bench provides a stable and supportive position, while the cable and rope attachment allow for a wide range of motion and a variety of grip options. When performing this exercise, it is important to maintain proper form and technique. Keep your back flat against the bench, engage your core muscles, and avoid arching your back. Start with your elbows bent and the rope positioned behind your head. Slowly extend your arms, focusing on contracting your tricep muscles, and then return to the starting position in a controlled manner. To get the most out of the cable rope incline tricep extension, it is recommended to choose a weight that challenges you but still allows you to complete the exercise with proper form. Aim for 8-12 repetitions per set and aim to complete 2-3 sets. Remember to warm up before starting this exercise and stretch afterwards to prevent injury and promote flexibility. Incorporating the cable rope incline tricep extension into your workout routine can help you develop stronger and more defined triceps, improve your pushing and pressing movements, and enhance overall upper body strength. Give it a try and feel the burn!


  • Adjust the seat on the cable machine so that it is at a slight incline.
  • Attach a rope handle to the high pulley of the machine.
  • Stand facing away from the machine and grab the rope with an overhand grip.
  • Position your feet shoulder-width apart and engage your core.
  • Start with your hands close to your forehead, upper arms parallel to the ground, and elbows slightly bent.
  • Keeping your upper arms stationary, extend your forearms down and away from your body.
  • Continue the movement until your arms are fully extended and the rope is behind your head.
  • Hold for a brief pause and then slowly return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise
  • Engage your core to stabilize your body
  • Control the movement by using a slow and controlled pace
  • Gradually increase the weight or resistance as you get stronger
  • Keep your elbows close to your head and avoid flaring them out
  • Breathe out as you extend your arms and breathe in as you bring them back to the starting position
  • Use a full range of motion to target the triceps effectively
  • If using a cable machine, adjust the height of the pulley to target the triceps at different angles
  • Incorporate variety by trying different hand positions on the rope attachment
  • Avoid using excessive momentum and focus on using your triceps to perform the movement.


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