Kneeling Cable Triceps Extension
Kneeling Cable Triceps Extension is a resistance exercise - triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
- Exercise type
- Resistance exercise - triceps elbow extension
Exercise technique
- Bench
Place a transverse support in front of the high pulley.
- Orientation
Kneel with your back to the machine.
- Handle
Hold a straight bar with a narrow overhand grip.
- Upper-arm support
Rest the backs of your upper arms on the bench.
- Start
Bend your elbows with forearms directed toward the pulley.
- Extend
Keep upper arms still and extend the bar forward.
- Return
Brake the cable and bend your elbows again.
Key technique points
- Do not use your head as a weight-bearing support.
- Keep elbows from sliding off the bench edge.
- Do not pull backward with your hips.
- Let the forearms move.
- Grip the bar evenly.
- Match pulley height to the bench.
Common mistakes
Pressing with the head
Torso support transfers to the neck.
Sliding elbows
The fixed pivot moves.
Hip swing
Torso movement changes cable length.
Wide grip
The narrow elbow setup described here changes.
Hard elbow lockout
The endpoint is completed without control.
Releasing the stack
Tension disappears during the return bend.
Frequently asked questions
Kneeling Cable Triceps Extension: why is “Pressing with the head” a mistake?
Torso support transfers to the neck.
Kneeling Cable Triceps Extension: why is “Sliding elbows” a mistake?
The fixed pivot moves.
Kneeling Cable Triceps Extension: why is “Hip swing” a mistake?
Torso movement changes cable length.
Kneeling Cable Triceps Extension: why is “Wide grip” a mistake?
The narrow elbow setup described here changes.
Kneeling Cable Triceps Extension: why is “Hard elbow lockout” a mistake?
The endpoint is completed without control.
Kneeling Cable Triceps Extension: why is “Releasing the stack” a mistake?
Tension disappears during the return bend.
What should I focus on when doing Kneeling Cable Triceps Extension?
Do not use your head as a weight-bearing support. Keep elbows from sliding off the bench edge. Do not pull backward with your hips. Let the forearms move. Grip the bar evenly. Match pulley height to the bench.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.