Kneeling Cable Triceps Extension
Learn how to do kneeling cable triceps extension with a clear setup, controlled movement, and a technique you can repeat.
How to do kneeling cable triceps extension
- Place a bench sideways in front of a high pulley machine.
- Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.
- Face away from the machine and kneel.
- 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.
- 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.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do kneeling cable triceps extension?
Place a bench sideways in front of a high pulley machine. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down. Face away from the machine and kneel.
What muscles does kneeling cable triceps extension work?
Kneeling Cable Triceps Extension primarily trains the triceps. The exact demand depends on your setup, range, and chosen load.
What is the best technique for kneeling cable triceps extension?
Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position.
What can I do instead of kneeling cable triceps extension?
Related options include Cable Incline Triceps Extension, Cable Lying Triceps Extension, Cable Rope Overhead Triceps Extension. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related triceps exercises
6 ways to move.
Find the one that fits.
Showing 1–6 of 6 exercises
Compare related movement setups
Browse the directory pages containing kneeling cable triceps extension and the related movements above to compare equipment and technique choices.
Your body. Your next move.
Preparing the interactive view…
Explore another muscle.
Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exercise