Kneeling Cable Triceps Extension
The Kneeling Cable Triceps Extension isolates the Triceps through a controlled range of motion. This intermediate-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Kneeling Cable Triceps Extension
- 1
Place a bench sideways in front of a high pulley machine.
- 2
Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.
- 3
Face away from the machine and kneel.
- 4
Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high pulley. This will be your starting position.
- 5
While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a second. Exhale as you perform this movement.
- 6
Slowly return to the starting position as you breathe in.
- 7
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Kneeling Cable Triceps Extension work?
The Kneeling Cable Triceps Extension primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.
Is the Kneeling Cable Triceps Extension good for beginners?
The Kneeling Cable Triceps Extension is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Kneeling Cable Triceps Extension?
You need cable to perform the Kneeling Cable Triceps Extension. Most commercial gyms will have this available.
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