Strength

Kneeling Cable Triceps Extension

The kneeling cable triceps extension is an intermediate strength exercise for your triceps, using cable.

Main muscles
Triceps
Equipment
Cable
Level
Intermediate
Kneeling Cable Triceps Extension, starting position
Start
Kneeling Cable Triceps Extension, end position
Finish

How to do it

  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.

Alternatives to the kneeling cable triceps extension

Diamond push-up Body weight Triceps Overhead Extension with Rope Cable Triceps Pushdown - Rope Attachment Cable Triceps Pushdown - V-Bar Attachment Cable Cable triceps pushdown Cable stack Lying Dumbbell Tricep Extension Dumbbell