Kneeling Cable Triceps Extension
Overview
How to do it
- 1
Setup: Set a rope or straight bar on a high pulley. Kneel a few feet in front of the cable machine and face away from it. Hold the handles with both hands and position them behind your head. Bend your elbows so they point up, and keep your upper arms close to your ears. Maintain a straight back and a braced core.
- 2
Execution: Straighten your elbows to extend your arms forward and slightly upward. Contract the triceps hard at the top. Lower back to the start slowly and under control. Continue for the desired number of reps.
- 3
Breathing: Breathe in during the eccentric (lowering) phase. Breathe out as you extend and press the handles forward.
Form tips & common mistakes
Hold your upper arms still for the entire movement.
Do not let the elbows drift wide.
Use slow, controlled reps to keep tension on the triceps.
Keep your core tight so your back does not arch.
Set the cable height to fit your arm length and range of motion.
Benefits
Constant Resistance: The cable keeps tension on the movement from start to finish.
Improved Isolation: Less momentum and body sway means better triceps focus.
Core Engagement: The kneeling position asks your core to stabilize you.
Joint-Friendly: The smooth cable path is easier on the wrists and elbows.
Ideal for Progression: The load is easy to adjust for progressive overload.
Muscles worked
Triceps Brachii
