Cable Incline Skull Crusher
A two-arm triceps exercise on an incline bench with resistance from a low pulley behind the bench. Elbow extension moves a compact bar attachment while the upper arms remain largely fixed.
- Body part
- Triceps: all exercises
- Movement
- Extension: all exercises
What it trains
- Triceps Long Head, Primary, 85%
- Triceps Medial Head, Primary, 85%
- Triceps Lateral Head, Primary, 85%
- Forearm Flexors, Stabilizer, 25%
- Teres Minor, Stabilizer, 25%
- Forearm Extensors, Stabilizer, 25%
How to perform
Position a stable incline bench in front of a low pulley with the cable behind the bench, clear of the frame.
Support your head and back on the bench, plant your feet and hold the compact bar attachment in both hands with an overhand grip.
Keep the upper arms steady and bend your elbows to bring the attachment toward and just behind the forehead without contact.
Extend your elbows to return the attachment, then lower it under control through the same range.
Tips
Keep your wrists aligned with your forearms rather than bending them under the handle.
Use a load that does not pull your upper arms out of position.
Count one elbow bend and controlled extension as one repetition.
Common mistakes
Swinging the upper arms to turn the exercise into a pullover.
Letting the attachment strike the forehead or forcing elbow depth.
Snapping the elbows straight or allowing the cable stack to crash.
Related exercises
Variations · 1
Suspension Triceps Extension
Bilateral elbow extension with steady upper arms; suspension bodyweight resistance replaces the low cable and supported incline bench.
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