Kneeling Cable Triceps Extension
Muscles worked
Instructions
- 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Kneeling Cable Triceps Extension
The kneeling cable triceps extension is an uncommon variation that stabilizes the upper body more than the standing version, by resting the head and back of the arms on a bench. This position removes any chance of cheating by eliminating torso swing, letting you focus entirely on elbow extension under the cable's constant tension. It suits lifters looking for maximum triceps isolation without engaging core stability.
check_circleBenefits
- check_circleMaximum torso stability thanks to bench support
- check_circleConstant cable tension throughout the range of motion
- check_circleRemoves any body-swing cheating
- check_circleStrict triceps isolation without core demand
lightbulbExecution tips
- lightbulbSet your head and arms firmly against the bench before starting
- lightbulbKeep the elbows fixed close to the head throughout
- lightbulbSqueeze hard at full extension before lowering
- lightbulbAdjust bench height for a comfortable pulling angle
warningCommon mistakes
- warningLetting the elbows flare out during the push
- warningMoving the torso to help the movement
- warningIncomplete range of motion that cuts the work short at lockout
- warningAn unstable kneeling position that throws off balance
helpFrequently asked questions
Why choose the kneeling version over standing?expand_more
It removes any torso-swing cheating and isolates the triceps even more strictly.
What bar attachment should I use?expand_more
A straight bar works well, though an EZ bar attachment can be more comfortable on the wrists.
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