Cable Kneeling Triceps Extension
Target your triceps effectively with the Cable Kneeling Triceps Extension. This exercise provides constant tension, promoting muscle growth and definition.
Variations of Cable Kneeling Triceps Extension
Cable Lying Triceps Extension (Low)
Extend your triceps with the Cable Lying Triceps Extension. This exercise targets all three heads of the triceps for improved arm strength and definition.
Cable Incline Triceps Extension
Target your triceps with cable incline extensions. Focus on controlled movement for maximum muscle engagement and definition. Extend your elbows fully.
Cable Alternate Triceps Extension
Target your triceps with the Cable Alternate Triceps Extension. This isolation exercise allows for a focused, intense contraction on each arm, building
Cable Lying Triceps Extension
Build strong, defined triceps with the Cable Lying Triceps Extension. This isolation exercise targets all three heads, promoting arm strength and
Description
An exercise that primarily targets the triceps with a secondary focus on the shoulders and core, performed on a cable machine while in a kneeling position.
Save Cable Kneeling Triceps Extension to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Cable Kneeling Triceps Extension
- 1Setup
Kneel on the floor facing a high pulley cable machine, positioning yourself a comfortable distance away so there is tension on the cable.
- 2Setup
Attach a rope attachment to the cable and grasp both ends with an overhand grip, palms facing each other, keeping your hands close together.
- 3Setup
Lean slightly forward from your hips, keeping your back straight and core braced, with your elbows tucked in close to your head and forearms parallel to the floor.
- 4
Exhale as you extend your forearms downwards, pushing the rope apart slightly at the bottom, until your triceps are fully contracted and arms are straight.
- 5
Inhale as you slowly and controlledly return your forearms to the starting position, allowing your triceps to stretch fully without letting your elbows flare out.
Tips
- Maintain fixed elbows: Keep your elbows stationary and tucked close to your head throughout the entire movement to isolate the triceps effectively.
- Achieve full range of motion: Fully extend your arms at the bottom to achieve peak triceps contraction and allow a complete stretch at the top of the movement.
- Squeeze at the bottom: Actively squeeze your triceps for a brief moment when your arms are fully extended to maximize muscle engagement and fiber recruitment.
- Control the eccentric phase: Focus on a slow and controlled ascent of the rope, resisting the weight to increase time under tension and promote muscle growth.
Common Mistakes
- ×Flaring elbows: Avoid letting your elbows move outwards during the extension; keep them tucked in tight to your sides to maintain tension on the triceps.
- ×Using momentum: Do not swing your torso or use your shoulders to help move the weight; reduce the weight and focus on strict elbow extension for triceps isolation.
- ×Incomplete range of motion: Ensure you fully extend your arms at the bottom and allow a full stretch at the top; partial reps limit triceps activation and development.
In the Ellim app, Cable Kneeling Triceps Extension unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train cable kneeling triceps extension?
Get Ellim — FreeFrequently Asked Questions
What muscles does Cable Kneeling Triceps Extension work?
Is Cable Kneeling Triceps Extension good for beginners?
What equipment do I need for Cable Kneeling Triceps Extension?
What are the best tips for Cable Kneeling Triceps Extension?
What are common mistakes when doing Cable Kneeling Triceps Extension?
Related Exercises
Cable Single Arm Triceps Pushdown (Rope Attachment)
Target your triceps with the Cable Single Arm Triceps Pushdown. This isolation exercise builds strength and definition by focusing on one arm at a time.
Cable Pushdown
Target your triceps with the cable pushdown! This isolation exercise effectively builds upper arm strength and definition.
Cable One Arm Tricep Pushdown
Isolate and strengthen your triceps with the cable one-arm pushdown. This exercise effectively targets the triceps brachii for improved arm definition and
Cable One Arm Side Triceps Pushdown
Isolate and strengthen your triceps with the Cable One Arm Side Triceps Pushdown. This focused exercise builds upper arm definition and power using a
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track every rep of Cable Kneeling Triceps Extension.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free