Cable Kneeling Triceps Extension
Also known as: kneeling cable triceps extension
Cable Kneeling Triceps Extension trades complexity for triceps mass behind every press, and it fits late in an arms workout.
How to do Cable Kneeling Triceps Extension
- Attach a rope handle to a high pulley and kneel down facing the cable machine.
- Grasp the rope with a neutral grip (palms facing each other) and bring your hands to the sides of your head.
- Keep your elbows close to your head and your upper arms stationary throughout the exercise.
- Extend your forearms by contracting your triceps until your arms are fully extended.
- Pause for a moment, then slowly return to the starting position by bending your elbows.
- Repeat for the desired number of repetitions.
Cable Kneeling Triceps Extension Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Kneeling Triceps Extension Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Slamming into lockout and jarring the elbow
Finish firm but stop just short of a hard snap at the top.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Cable Kneeling Triceps Extension
Swap Cable Kneeling Triceps Extension For
Cable Kneeling Triceps Extension — Frequently Asked Questions
How do you do the Cable Kneeling Triceps Extension?
Attach a rope handle to a high pulley and kneel down facing the cable machine. Grasp the rope with a neutral grip (palms facing each other) and bring your hands to the sides of your head. Keep your elbows close to your head and your upper arms stationary throughout the exercise. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Kneeling Triceps Extension work?
The Cable Kneeling Triceps Extension primarily targets the triceps. It is classified as a arms exercise and is performed with a cable machine.
How many sets and reps of the Cable Kneeling Triceps Extension should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Kneeling Triceps Extension good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Kneeling Triceps Extension?
Try the Barbell Lying Triceps Extension, Lever Overhand Triceps Dip or the Dumbbell Kickback. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Kneeling Triceps Extension the same as the kneeling cable triceps extension?
Yes. The Cable Kneeling Triceps Extension is also commonly called the kneeling cable triceps extension. Different gyms and training programs label it differently, but "kneeling cable triceps extension" refer to this same movement.
