How to do the Cable Kneeling Triceps Extension (VERSION 2)
TricepsCableBeginner
The cable kneeling triceps extension places constant tension on your triceps throughout the entire range of motion, making it one of the most effective tools for building arm thickness. Mastering this movement from the ground up builds the elbow-locking strength that carries over to every pressing exercise you do.
Add this to my personalized plan →Muscles worked
Primary
Triceps
Secondary
Front deltsChest
Step-by-step
- Kneel facing away from the cable stack, grip the rope or bar overhead with elbows bent and upper arms locked beside your ears
- Brace your core and keep your hips stacked over your knees so your torso stays tall and stable
- Press the handle forward and downward by straightening your elbows fully until your arms are completely extended
- Slowly return the weight under control, letting your elbows bend back to the start without letting your upper arms drift forward
Common mistakes
- Letting the elbows flare wide as the weight gets heavy, which shifts stress off the triceps — keep upper arms parallel and close to your head throughout
- Overarching the lower back to compensate for too much weight — lighten the load and squeeze your glutes to keep your hips neutral
- Cutting the extension short and not locking out fully — you lose the peak contraction, so commit to a complete lockout on every rep
Pro tip — At full extension pause for one full count and actively think about squeezing the triceps as hard as possible before returning — this brief isometric dramatically increases muscle fiber recruitment compared to just moving through the motion.
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.
More Triceps exercises
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