Kneeling Cable Triceps Extension

An isolation exercise for the triceps using cable resistance with the lifter in a kneeling position, emphasizing the triceps at the top of the movement.

Instructions

1. Place a bench sideways in front of a high pulley cable machine.
2. Attach a straight bar to the cable and adjust the pin to a moderate weight.
3. Hold the straight bar with hands approximately 6 inches apart, palms facing downward.
4. Kneel on the bench and position your head and upper back against the bench pad.
5. Your elbows should be bent with forearms pointing toward the high pulley.
6. Press the bar forward in a semicircular motion until your elbows are fully locked out.
7. Your arms should be parallel to the ground at the top of the movement.
8. Contract the triceps hard and hold this position for one second.
9. Slowly return to the starting position with a controlled eccentric contraction.

Tips

• Keep your upper arms close to your head throughout the movement; avoid elbow flare.
• The elbows remain stationary; all movement comes from the forearms extending.
• Control the return to the starting position; avoid letting the weight pull your arms back too quickly.
• The bench provides stability; use it to maintain proper positioning and prevent compensation.
• Keep your core engaged to prevent lower back extension during the pressing movement.
• This exercise isolates the triceps effectively due to the kneeling position and bench support.