Cable Kneeling Triceps Extension
Description
The cable kneeling triceps extension is a tricep isolation exercise where you kneel facing away from a high cable pulley with a rope attachment and extend at the elbows to push the rope forward. The kneeling position eliminates leg drive and lower-back involvement, isolating the triceps strictly.
Muscle Group
Equipment Required
Cable Kneeling Triceps Extension Instructions
- Attach a rope to a high cable pulley. Kneel facing away from the cable machine.
- Grip both ends of the rope. Pull them behind your head with elbows bent.
- Pin your upper arms next to your head. Elbows point forward.
- Brace your core. Keep your torso upright.
- Extend at the elbows to push the rope forward and up. Split the rope at lockout.
- Squeeze your triceps hard. Hold one second.
- Slowly let the rope return behind your head over two seconds.
- Repeat for the desired number of reps.
Cable Kneeling Triceps Extension Form & Visual
Cable Kneeling Triceps Extension Benefits
- Kneeling position eliminates leg drive and lower-back involvement
- Constant cable tension throughout
- Strict tricep isolation
- Deep stretch on the long head
- Easy to load progressively
- Useful variation for high-rep tricep work
Cable Kneeling Triceps Extension Muscles Worked
- Triceps brachii (especially the long head)
- Anconeus
- Core (stabilizer)
Cable Kneeling Triceps Extension Variations & Alternatives
- Cable Overhead Tricep Extension (standing)
- Cable Rope Overhead Tricep Extension
- Cable Incline Tricep Extension
- Band Overhead Tricep Extension
- Single-Arm Kneeling Cable Extension
