Cable Rope Incline Tricep Extension
Learn how to do the Cable Rope Incline Tricep Extension with proper form and technique. This cable exercise primarily targets your Triceps, with secondary emphasis on Shoulders.
How to Do the Cable Rope Incline Tricep Extension
Follow these steps to perform the Cable Rope Incline Tricep Extension with correct form:
- 1Attach a rope to a high pulley and adjust the incline bench to a comfortable angle.
- 2Stand facing away from the pulley with your feet shoulder-width apart.
- 3Grasp the rope with an overhand grip and extend your arms straight overhead.
- 4Keep your elbows close to your head and your upper arms stationary throughout the exercise.
- 5Lower the rope behind your head by bending your elbows until your forearms touch your biceps.
- 6Pause for a moment, then extend your arms back to the starting position.
- 7Repeat for the desired number of repetitions.
Cable Rope Incline Tricep Extension Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Cable Rope Incline Tricep Extension?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Rope Incline Tricep Extension work?
The Cable Rope Incline Tricep Extension primarily targets your Triceps. Secondary muscles worked include Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Cable Rope Incline Tricep Extension?
The Cable Rope Incline Tricep Extension requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Rope Incline Tricep Extension with proper form?
Start by Attach a rope to a high pulley and adjust the incline bench to a comfortable angle. Stand facing away from the pulley with your feet shoulder-width apart. Grasp the rope with an overhand grip and extend your arms straight overhead. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Rope Incline Tricep Extension?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Cable Rope Incline Tricep Extension?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Cable Rope Incline Tricep Extension best for?
The Cable Rope Incline Tricep Extension fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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