Cable Kneeling Triceps Extension
Target your triceps effectively with the Cable Kneeling Triceps Extension. This exercise provides constant tension, promoting muscle growth and definition.
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.
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.
Variations
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
Related Exercises
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Cable One Arm Tricep Pushdown
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Cable One Arm Side Triceps Pushdown
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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.
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