How to do the Cable Kneeling Triceps Extension
TricepsCableBeginner
The cable kneeling triceps extension places your triceps under constant tension throughout the entire range of motion, making it one of the most effective cable movements for building arm thickness. Master the fundamentals here and you build a foundation for serious, lasting upper-arm development.
Add this to my personalized plan →Muscles worked
Primary
Triceps
Secondary
Front deltsChest
Step-by-step
- Kneel facing away from the cable stack, set the pulley high, and grip the rope or bar overhead with elbows pointing forward.
- Brace your core and keep your torso upright, letting your elbows travel no wider than shoulder-width.
- Extend your forearms forward and down until your arms are fully locked out, squeezing the triceps hard at the endpoint.
- Slowly return to the start position under control, feeling the stretch at the top before driving into the next rep.
Common mistakes
- Flaring the elbows outward shifts load off the triceps and onto the shoulders, so focus on keeping elbows tight and parallel throughout.
- Using momentum or leaning forward to complete reps reduces triceps engagement, so choose a weight that allows full extension with a stationary torso.
- Cutting the range of motion short at lockout leaves gains on the table, so consciously straighten the arms completely and hold the contraction for one count.
Pro tip — At the fully extended position, actively rotate your pinkies slightly outward as you lock out to maximize lateral head activation and improve the quality of each contraction.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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