Kneeling Cable Triceps Extension

How to do the Kneeling Cable Triceps Extension

1. Place a bench sideways in front of a high pulley machine.
2. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.
3. Face away from the machine and kneel.
4. Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high pulley. This will be your starting position.
5. While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a second. Exhale as you perform this movement.
6. Slowly return to the starting position as you breathe in.
7. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	triceps
Equipment	cable machine
Difficulty	intermediate
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Body-Up Bodyweight Body Tricep Press Bodyweight Standing Towel Triceps Extension Bodyweight Band Skull Crusher Resistance Bands Speed Band Overhead Triceps Resistance Bands Bench Dips Bodyweight

Easier than the Kneeling Cable Triceps Extension

Same movement pattern, lower entry difficulty — work up from here.

Band Skull Crusher beginner · Resistance Bands Body Tricep Press beginner · Bodyweight Cable Incline Triceps Extension beginner · Cable Machine

Harder than the Kneeling Cable Triceps Extension

Bench Press with Chains expert · Barbell

Superset the Kneeling Cable Triceps Extension with

Opposing biceps work — alternate sets without extra rest.

Lying Cable Curl biceps Overhead Cable Curl biceps Standing One-Arm Cable Curl biceps High Cable Curls biceps

Common questions

What muscles does the Kneeling Cable Triceps Extension work?

The Kneeling Cable Triceps Extension primarily works the triceps. Band Skull Crusher, Body-Up, and Body Tricep Press train the same muscle, across 9 equipment types.

What equipment do you need for the Kneeling Cable Triceps Extension?

A Cable Machine. Without a cable machine, Body-Up, Body Tricep Press, and Standing Towel Triceps Extension train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Kneeling Cable Triceps Extension suitable for beginners?

It is rated intermediate. Start with Band Skull Crusher, Body Tricep Press, and Cable Incline Triceps Extension and work up.

Where should the Kneeling Cable Triceps Extension go in a workout?

Late — the Kneeling Cable Triceps Extension is isolation work, so it follows your compounds. Supersetting it with Lying Cable Curl and Overhead Cable Curl cuts session time without extra rest.

Similar exercises

Band Skull Crusher Resistance Bands Body-Up Bodyweight Body Tricep Press Bodyweight Cable Incline Triceps Extension Cable Machine Cable Lying Triceps Extension Cable Machine Cable One Arm Tricep Extension Cable Machine