Kneeling Cable Triceps Extension

Overview:

The Kneeling Cable Triceps Extension is a variation of the classic overhead triceps movement that combines the stability of a kneeling position with the consistent resistance of a cable machine. By taking the lower body out of the equation, this setup intensifies focus on the triceps, promoting strength, size, and control without relying on momentum or leg drive.

How to Perform the Kneeling Cable Triceps Extension:

1. Setup:

   • Attach a rope or straight bar to a high pulley.

   • Kneel a few feet in front of the cable machine, facing away from it.

   • Grasp the handles with both hands and bring them behind your head.

   • Elbows should be bent, pointing up, with upper arms close to your ears.

   • Keep your back straight and core engaged.

2. Execution:

   • Extend your arms forward and slightly upward by straightening the elbows.

   • Squeeze the triceps at the top of the movement.

   • Slowly return to the starting position with control.

   • Repeat for the desired number of reps.

3. Breathing:

   • Inhale during the eccentric (lowering) phase.

   • Exhale as you extend and press the handles forward.

Tips for Proper Form:

• Keep your upper arms locked in place throughout the movement.

• Avoid flaring the elbows wide apart.

• Focus on slow and controlled reps to maintain tension.

• Engage your core to prevent arching the back.

• Adjust cable height to match your range of motion and arm length.

Common Mistakes:

• Overarching the Lower Back: Compromises spinal alignment and reduces core stability.

• Swinging the Cable: Reduces tension on the triceps and brings momentum into the movement.

• Partial Range of Motion: Failing to fully extend or bend the elbows limits muscle engagement.

• Elbows Drifting Apart: Decreases isolation of the triceps and increases shoulder involvement.

Benefits 

1. Constant Resistance: The cable provides consistent tension throughout the movement.

2. Improved Isolation: Minimizes momentum and body sway for better triceps targeting.

3. Core Engagement: The kneeling position challenges your core to maintain balance.

4. Joint-Friendly: Smooth cable path is gentler on the wrists and elbows.

5. Ideal for Progression: Easily adjustable weight allows progressive overload.

How to Incorporate Into Your Routine:

• Placement: Great for mid to late workout placement, especially after pressing exercises.

• Reps and Sets:

  • Hypertrophy: 3–4 sets of 10–12 reps

  • Endurance: 2–3 sets of 15–20 reps with lighter weight

• Programming Tips:

  • Use this as a finisher after heavier compound triceps movements.

  • Pair with rope pushdowns or bodyweight skull crushers for a high-volume triceps circuit.

Muscles Worked