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Exercise 0176 · REF KWdF2JI

Cable Kneeling Triceps Extension exercise animation

Cable Kneeling Triceps Extension

Category
Upper Arms
Equipment
Cable
Target
Triceps

A kneeling triceps extension removes the legs and lower back from the equation, isolating the triceps against a cable in a stable, fixed position. It's a useful variation for anyone who tends to lean into standing pushdowns using body weight rather than pure arm strength. Because the range mimics an overhead extension, it also stretches the long head of the triceps more than a straight-arm pushdown does.

How to Do the Cable Kneeling Triceps Extension

  1. Attach a rope handle to a high pulley and kneel down facing the cable machine.
  2. Grasp the rope with a neutral grip (palms facing each other) and bring your hands to the sides of your head.
  3. Keep your elbows close to your head and your upper arms stationary throughout the exercise.
  4. Extend your forearms by contracting your triceps until your arms are fully extended.
  5. Pause for a moment, then slowly return to the starting position by bending your elbows.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Kneeling Triceps Extension primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have cable? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Cable Kneeling Triceps Extension work?
The Cable Kneeling Triceps Extension primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Cable Kneeling Triceps Extension?
The Cable Kneeling Triceps Extension is done with a cable.
What's a good alternative to the Cable Kneeling Triceps Extension?
If you don't have access to a cable, the Bench Dip (knees Bent) targets the same triceps using body weight instead.