Cable Incline Skull Crusher exercise animation (Hombre)

Cable Incline Skull Crusher

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Upper Arms
Tipo
Strength

The cable incline skull crusher is an isolation exercise for the upper arms, training the triceps through a controlled overhead extension. Performed lying on an incline bench with a low cable, it keeps constant tension on the triceps across the whole range, making it a joint-friendly way to build arm size and lockout strength.

Cómo hacer el Cable Incline Skull Crusher

  1. 1Set an adjustable bench to a low incline (about 30–45°) and position it in front of a low pulley fitted with a straight or rope attachment.
  2. 2Sit back on the bench so the cable runs in line with your arms, and grip the attachment with your hands roughly shoulder-width apart.
  3. 3Extend your arms and position your upper arms pointing up and slightly back, keeping your elbows close together and fixed in place.
  4. 4Bend only at the elbows to lower the handle toward the top of your head, feeling a stretch in your triceps.
  5. 5Pause briefly at the bottom without letting your upper arms drift or your elbows flare outward.
  6. 6Extend your elbows to drive the handle back to the start, squeezing your triceps hard at full lockout.
  7. 7Complete your reps under control, then return the weight to the stack.

Consejos de técnica

  • Keep your upper arms still and only move your forearms — the elbow is the single hinge in this lift.
  • Lower the handle slowly to take advantage of the cable's constant tension and the loaded stretch on your triceps.
  • Set the bench at a low incline so the line of pull stays behind your head, keeping resistance on the triceps throughout.
  • Use a weight light enough to fully lock out each rep rather than chasing the stack and shortening the range.

Errores comunes

  • Letting the elbows flare out to the sides, which shifts work off the triceps and stresses the elbow joint.
  • Letting the upper arms swing forward and back, turning the lift into a press and removing tension from the triceps.
  • Using too much weight and cutting the range short, so you never reach the stretch or the lockout that drive growth.
  • Yanking out of the bottom instead of lowering under control, which loses the stretch and risks straining the elbow.

Preguntas frecuentes

What muscles does the cable incline skull crusher work?

It is an upper-arm isolation exercise that targets the triceps, the muscle on the back of the upper arm responsible for straightening the elbow.

Why use a cable instead of dumbbells or a barbell for skull crushers?

The cable keeps constant tension on the triceps through the entire range, including the stretched bottom position, whereas free weights lose tension as you reach lockout.

How many sets and reps should I do?

As an isolation move, it works well in the 10–15 rep range for 3–4 sets, using a weight you can control with a full lockout on every rep.

Where should I feel the cable incline skull crusher?

You should feel it in the triceps at the back of your upper arms, with a stretch as you lower the handle and a strong contraction as you lock out. Pain in the elbow joint means the weight is too heavy or your elbows are flaring.

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