Kneeling Cable Triceps Extension

Drop to your knees like a polite gym bear and press the cable away with your paws. Keep your elbows tucked in their cozy den, then extend until your arms are long and strong. Slow and steady, no roaring at the weight, just smooth triceps power and a tidy, controlled return.

Instructions

1. Set a cable pulley to a high position and attach a rope or straight bar.
2. Kneel facing away from the machine, holding the attachment with both hands near your forehead.
3. Brace your core and keep your upper arms angled slightly forward with elbows fixed in place.
4. Extend your elbows to press the attachment forward/down until your arms are nearly straight.
5. Pause briefly while keeping tension on the triceps.
6. Slowly bend your elbows to return to the start position without letting your shoulders take over.
7. Repeat for the desired reps, maintaining a steady tempo.

Benefits

• Builds triceps strength and hypertrophy with constant cable tension
• Improves elbow extension strength for pressing movements
• Allows consistent resistance through the range of motion
• Kneeling position reduces lower-body assistance and encourages core bracing
• Can be easier to keep form strict compared to heavier free-weight extensions

Key Points

• Keep elbows mostly fixed; only the forearms should move.
• Maintain a neutral spine and braced core to avoid arching.
• Use controlled tempo; avoid letting the cable snap you back.
• Stop just short of locking out if your elbows are sensitive.
• Choose a load that allows full range of motion without shoulder compensation.

Common Mistakes

• Flaring elbows out and turning the movement into a shoulder exercise
• Arching the lower back or leaning excessively to move more weight
• Letting the shoulders drift forward and losing upper-arm position
• Using momentum and rushing the eccentric
• Setting the pulley too low/high causing awkward joint angles