How to do the Cable Kneeling Triceps Extension
Cable Kneeling Triceps Extension is an 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.
Cable Kneeling Triceps Extension demonstration · © GymiaFit
Cable Kneeling Triceps Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Cable Kneeling Triceps Extension step by step
- 1Attach a rope handle to a high pulley and kneel down facing the cable machine.
- 2Grasp the rope with a neutral grip (palms facing each other) and bring your hands to the sides of your head.
- 3Keep your elbows close to your head and your upper arms stationary throughout the exercise.
- 4Extend your forearms by contracting your triceps until your arms are fully extended.
- 5Pause for a moment, then slowly return to the starting position by bending your elbows.
- 6Repeat for the desired number of repetitions.
2 free workouts use it
Cable Kneeling Triceps Extension — questions
What muscles does the Cable Kneeling Triceps Extension work?
The Cable Kneeling Triceps Extension primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Cable Kneeling Triceps Extension?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Kneeling Triceps Extension suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Kneeling Triceps Extension?
Cable Alternate Triceps Extension, Cable Concentration Extension (on Knee), Cable High Pulley Overhead Tricep Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Kneeling Triceps Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.