Cable Kneeling Triceps Extension

Muscles worked

Setup

1. Attach a rope handle to a high cable pulley and place a flat bench a few feet in front of the machine.
2. Kneel on the floor facing away from the machine, resting your elbows and the backs of your upper arms on the end of the bench.
3. Grasp the rope with a neutral grip (palms facing each other) and pull it over your head so your hands are behind your neck.
4. Position your knees far enough back so your torso is angled forward, creating a deep stretch in the triceps.

How to do it

1. Exhale as you extend your arms forward by straightening your elbows, pushing the rope ends away from the bench.
2. At the peak of the movement, pull the ends of the rope apart to maximize the contraction in the triceps.
3. Inhale and slowly bend your elbows to return the rope behind your head, maintaining tension throughout the eccentric phase.
4. Follow a controlled tempo, such as 2 seconds for the extension and 3 seconds for the return.

Form checklist

• Keep your elbows fixed in place on the bench; do not let them flare out or slide.
• Maintain a neutral spine and engaged core to prevent excessive arching of the lower back.
• Ensure the movement occurs exclusively at the elbow joint, keeping the shoulders stable.
• Avoid using your body weight to 'rock' the weight forward; keep your torso still.

Pro tips

• Focus on the deep stretch at the bottom of the rep to fully recruit the long head of the triceps.
• Imagine pushing your pinky fingers toward the wall in front of you to enhance the peak contraction.
• Keep your head tucked slightly between your upper arms to maintain a safe and neutral cervical spine.

Make it harder

• Add a 2-second isometric hold at full extension while pulling the rope ends apart.
• Implement a slow 4-second eccentric phase to increase time under tension and metabolic stress.

Frequently asked

What muscles does the cable kneeling triceps extension work?

The cable kneeling triceps extension primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable kneeling triceps extension?

The cable kneeling triceps extension uses cable.

Is the cable kneeling triceps extension good for beginners?

The cable kneeling triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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