Cable Kneeling Triceps Extension

Cable Kneeling Triceps Extension

The Cable Kneeling Triceps Extension is an effective exercise that targets the triceps muscles, helping you sculpt and tone your upper arms. This exercise is commonly performed at the gym using a cable machine, but can also be adapted for a home workout setup using resistance bands. The primary muscle worked during this exercise is the triceps brachii, which is located at the back of the upper arm. To perform the Cable Kneeling Triceps Extension, you will typically need a high pulley or cable machine. You start by attaching a straight bar or rope attachment to the pulley, adjusting the weight to a comfortable level. Begin by placing a knee or both knees on the ground, facing away from the machine. Grab the handle with an overhand grip and bring your arms overhead, keeping your elbows close to your head. From this starting position, slowly extend your arms by straightening your elbows, bringing the handle down until your arms are fully extended. Remember to keep your upper arms stationary throughout the movement, focusing the effort solely on your triceps. Pause briefly at the bottom, then slowly bring the handle back to the starting position by bending your elbows. The Cable Kneeling Triceps Extension is a versatile exercise that can be easily modified to suit your fitness level. By adjusting the weight or using different attachments such as a rope or V-bar, you can vary the challenge and target slightly different areas of the triceps. Remember to use proper form, engage your core muscles, and breathe consistently throughout the exercise. Incorporating the Cable Kneeling Triceps Extension into your upper body workout routine can help you build overall strength and definition in your arms. However, it's important to customize your exercise program according to your specific fitness goals and abilities. Always listen to your body, start with lighter weights, and gradually increase the resistance as you progress. Stay consistent, challenge yourself, and enjoy the benefits of this triceps-targeting exercise.


  • Stand facing away from the cable machine with your feet shoulder-width apart.
  • Grab the cable attachment with an overhand grip and bring it up to your shoulders.
  • Kneel down on the ground with your knees hip-width apart and keep your core engaged.
  • Extend your arms straight overhead, keeping them close to your ears.
  • Slowly lower the cable behind your head by bending your elbows, keeping your upper arms stationary.
  • Pause for a moment when your forearms are parallel to the ground.
  • Engage your triceps to extend your arms back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on form and technique to ensure you are targeting the triceps effectively.
  • Gradually increase the weight you are using to challenge your muscles and progress over time.
  • Engage your core and maintain a stable kneeling position throughout the exercise.
  • Control the movement throughout the entire range of motion to maximize muscle engagement.
  • Exhale as you extend your arms and inhale as you return to the starting position.
  • Perform the exercise with a slow and controlled tempo to maintain tension on the triceps.
  • Make sure the cable is at the appropriate height to allow for a full range of motion.
  • Experiment with different grip positions (overhand, underhand, neutral) to target different areas of the triceps.
  • Include this exercise as part of a well-rounded triceps workout routine for optimal results.
  • Allow adequate rest and recovery between sets and workouts to prevent overtraining.


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