Kneeling Cable Triceps Extension
How to do the 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.
How to program the Kneeling Cable Triceps Extension
Sets and reps
As an isolation movement, the Kneeling Cable Triceps Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Kneeling Cable Triceps Extension is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Kneeling Cable Triceps Extension work?
The Kneeling Cable Triceps Extension primarily targets the Triceps.
What equipment do I need for the Kneeling Cable Triceps Extension?
You need Cable. Difficulty level: Intermediate.
How many sets and reps of the Kneeling Cable Triceps Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
