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Cable Kneeling Triceps Extension (VERSION 2)

Cable Kneeling Triceps Extension (VERSION 2)

The Cable Kneeling Triceps Extension (Version 2) is an effective exercise that targets the triceps muscles in your arms. It is performed using a cable machine, which provides a constant tension throughout the movement, making it one of the best exercises for building strength and muscle definition in the triceps. This exercise involves kneeling on the ground with your back facing the cable machine, and gripping the cable attachment with an overhand grip. The starting position has your elbows bent and tucked in close to your body. From this position, you extend your arms downwards, keeping your upper arms stationary, until your arms are fully extended. You then slowly return to the starting position, maintaining control and tension in your triceps. By incorporating the Cable Kneeling Triceps Extension into your workout routine, you can specifically target and isolate the triceps muscles, helping to increase their size and strength. This exercise also engages the stabilizer muscles in your core and shoulders, contributing to improved overall upper body stability. To maximize the benefits of the Cable Kneeling Triceps Extension, it's important to ensure proper form throughout the movement. Focus on keeping your elbows tucked in and avoid any swinging or jerking motions. Start with a weight that challenges you but allows you to maintain proper form, and gradually increase the weight as your strength improves. Remember to always warm up before any workout and cool down afterward. Proper nutrition and sufficient rest are also essential in supporting muscle growth and recovery. Consistency and progressive overload are key factors in achieving optimal results from your fitness routine. Incorporating the Cable Kneeling Triceps Extension (Version 2) into your workout regimen can help you develop strong, defined triceps, improving your overall upper body strength and aesthetics. Always perform exercises with proper form and listen to your body to prevent any injuries. Regularly reassess your progress and make adjustments to your workouts as necessary to continue challenging your muscles and achieving your fitness goals.


  • Start by attaching a straight bar or rope handle to a high pulley on a cable machine.
  • Kneel down in front of the cable machine and grasp the handle with an overhand grip.
  • Tuck your elbows at your sides and keep them stationary throughout the exercise.
  • Begin the movement by extending your elbows fully, while keeping your upper arms and elbows tucked in.
  • Pause briefly at the fully extended position, then slowly return to the starting position by bending your elbows.
  • Continue the movement for the prescribed number of repetitions.
  • Remember to keep your core engaged and your back straight throughout the exercise to maintain proper form and maximize effectiveness.
  • Adjust the weight as needed to challenge yourself without compromising form.

Tips & Tricks

  • Make sure to warm up before starting the exercise to prevent injury and improve performance.
  • Choose an appropriate weight that allows you to perform the exercise with proper form and control.
  • Keep your elbows tucked in close to your body throughout the movement to target the triceps muscles effectively.
  • Engage your core muscles by maintaining proper posture and avoiding excessive arching or rounding of the back.
  • Control the movement both on the way down and on the way up to fully engage the muscles throughout the entire range of motion.
  • Exhale as you extend your arms and inhale as you bring the cable back to the starting position.
  • Focus on using your triceps to drive the movement, rather than relying on momentum or other muscle groups.
  • Gradually increase the intensity or weight used over time to continue challenging your muscles and making progress.
  • Rest adequately between sets to allow your muscles to recover and recharge for optimal performance.
  • If you experience any pain or discomfort, adjust the weight or range of motion and consult with a fitness professional if necessary.


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