Kneeling Cable Triceps Extension
Kneeling Cable Triceps Extension is a intermediate-level isolation in the strength category that primarily works the triceps. It is performed with cable.
How to do it
- 1Place a bench sideways in front of a high pulley machine.
- 2Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.
- 3Face away from the machine and kneel.
- 4Place 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.
- 5While 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.
- 6Slowly return to the starting position as you breathe in.
- 7Repeat for the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.