Cable Kneeling Triceps Extension
Target your triceps effectively with the Cable Kneeling Triceps Extension. This exercise provides constant tension, promoting muscle growth and definition.
- Movement
- Isolation
- Force
- Push
- Per set
- 2 min
- Rest
- 1 min
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Variations of Cable Kneeling Triceps Extension
Cable Lying Triceps Extension (Low)
Upper Arms · Triceps Brachii · Cable
Cable Incline Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable Alternate Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable Lying Triceps Extension
Upper Arms · Triceps Brachii · Cable
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.
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How to do Cable Kneeling Triceps Extension
- 01Setup
Kneel on the floor facing a high pulley cable machine, positioning yourself a comfortable distance away so there is tension on the cable.
- 02Setup
Attach a rope attachment to the cable and grasp both ends with an overhand grip, palms facing each other, keeping your hands close together.
- 03Setup
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.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Cable Kneeling Triceps Extension work?
Cable Kneeling Triceps Extension primarily targets Triceps Brachii.
Is Cable Kneeling Triceps Extension good for beginners?
Cable Kneeling Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Kneeling Triceps Extension?
You need Cable to perform Cable Kneeling Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Kneeling Triceps Extension?
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.
What are common mistakes when doing Cable Kneeling Triceps Extension?
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.
Related exercises
Cable Single Arm Triceps Pushdown (Rope Attachment)
Upper Arms · Triceps Brachii · Cable
Cable Pushdown
Upper Arms · Triceps Brachii · Cable
Cable One Arm Tricep Pushdown
Upper Arms · Triceps Brachii · Cable
Cable One Arm Side Triceps Pushdown
Upper Arms · Triceps Brachii · Cable
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store