Exercise guide
Cable Incline Skull Crusher
- Intermediate
- Isolation
- Rep-based
- Chest
- Upper arms
The Cable Incline Skull Crusher emphasizes the long head of the triceps by combining an overhead stretch with the constant tension of a cable system. This variation ensures the triceps are under load throughout the entire range of motion, particularly at the peak contraction where gravity usually fails with dumbbells.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place an incline bench (set to 30-45 degrees) a few feet in front of a low cable pulley, facing away from the machine.
- Attach an EZ-bar or straight bar to the pulley and sit on the bench with your feet flat on the floor.
- Grasp the bar with a shoulder-width overhand grip and lie back, extending your arms so they are angled slightly back toward the machine to keep tension on the cable.
How to do it
- Inhale and slowly lower the bar toward the top of your head by hinging only at the elbows, keeping your upper arms locked in place.
- Lower the weight until your forearms pass parallel or you feel a deep stretch in the triceps.
- Exhale and contract your triceps to extend your arms back to the starting position, following a controlled 3-second eccentric (lowering) phase.
- Squeeze the triceps hard at the top of the movement without fully locking out the elbow joint.
Form checklist
- Keep your elbows tucked in and pointing forward, avoiding any outward flaring.
- Ensure your upper arms remain fixed throughout the movement; do not let your shoulders swing or the elbows move forward.
- Keep your lower back pressed firmly against the bench to avoid arching.
- Maintain a neutral wrist position to avoid strain from the cable's pull.
Pro tips
- Angle your upper arms slightly back toward the cable machine (about 20 degrees) to ensure there is no 'dead zone' of tension at the top of the rep.
- Focus on the stretch at the bottom of the movement; the incline angle allows for a greater range of motion that specifically targets the triceps long head.
Make it harder
- Swap the bar for a rope attachment to allow for a neutral grip and a deeper range of motion behind the head.
- Add a 2-second isometric hold at the bottom of the rep to maximize time under tension in the stretched position.
Frequently asked
- What muscles does the cable incline skull crusher work?
- The cable incline skull crusher primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the cable incline skull crusher?
- The cable incline skull crusher uses cable.
- Is the cable incline skull crusher good for beginners?
- The cable incline skull crusher is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.