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Kneeling Cable Triceps Extension

Performed from a kneeling position to reduce cheating, this variation primarily targets your Triceps. It requires cable and is best suited to intermediate lifters.

Intermediate level · Equipment: Cable · Isolation · Push

Primary muscles: Triceps

How to perform Kneeling Cable Triceps Extension

  1. Step 1. Place a bench sideways in front of a high pulley machine.
  2. Step 2. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.
  3. Step 3. Face away from the machine and kneel.
  4. Step 4. Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high pulley. This will be your starting position.
  5. Step 5. While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a second. Exhale as you perform this movement.
  6. Step 6. Slowly return to the starting position as you breathe in.
  7. Step 7. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the kneeling cable triceps extension target?

This exercise isolation movement focuses entirely on the triceps brachii. The kneeling position increases stability, allowing for greater mechanical tension on the long, lateral, and medial heads.

How can I maintain proper form during the movement?

Keep your elbows tucked close to your head and pinned in place throughout the set. Focus on moving only the forearms while keeping the upper arms stationary to ensure the triceps do the work.

What is a common mistake to avoid when performing this exercise?

Avoid using excessive weight that causes the lower back to arch or the elbows to flare outward. These compensations shift tension away from the triceps and can lead to elbow or shoulder discomfort.

Is there a beginner-friendly alternative if I cannot perform this kneeling?

The standing overhead cable extension is a suitable alternative that requires less core stability. Beginners can also use a light resistance band to practice the overhead extension mechanics before moving to cables.

What are the recommended sets and reps for triceps growth?

Perform 3 to 4 sets of 10 to 15 repetitions to maximize metabolic stress and hypertrophy. This exercise is best utilized as a finisher toward the end of a push or arm-focused workout.

Sample sets & reps for Kneeling Cable Triceps Extension

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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