Animated GIF · Available via API
gif_boxCable Kneeling Triceps Extension
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fitness_center Equipment
CableCategory
strength
Mechanic
isolation
Cal/min
5.5
Force
push
Cable Kneeling Triceps Extension is a intermediate single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Shoulders.
list_alt Step-by-Step Instructions
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.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Triceps — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Standing too close to or too far from the pulley, which changes the resistance curve and can take tension off the target muscle at the top or bottom of the rep.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Cable Kneeling Triceps Extension is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Upper Arms movements first. It fits well in programs focused on strength training and pairs naturally with other Upper Arms movements in a balanced routine.
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