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Kneeling Cable Triceps Extension

A intermediate strength exercise for the triceps, done with a cable.

Kneeling Cable Triceps Extension: starting positionKneeling Cable Triceps Extension: finishing position
Main muscles
Triceps
Equipment
Cable
Level
Intermediate
Type
Isolation
Movement
Push

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Kneeling Cable Triceps Extension

Questions

What muscles does the Kneeling Cable Triceps Extension work?

Mainly the triceps.

Is the Kneeling Cable Triceps Extension good for beginners?

It's rated intermediate. Beginners can build up to it with Cable Incline Triceps Extension first.

What can I do instead of the Kneeling Cable Triceps Extension?

Good alternatives that train the triceps: Standing Low-Pulley One-Arm Triceps Extension, Cable Incline Triceps Extension, Cable Lying Triceps Extension or Cable One Arm Tricep Extension.

How many sets and reps of the Kneeling Cable Triceps Extension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).