Description

The cable kneeling triceps extension is a great isolation exercise for targeting the triceps muscles.

Starting Position

Kneel in front of a cable machine with a rope or straight bar attached to the high pulley. Grab the handle with an overhand grip and kneel down, facing away from the machine.

Technical Execution

Extend your arms fully, keeping your elbows close to your ears as you push the cable down. Slowly return to the starting position, maintaining tension in the triceps.

Range of Motion

Focus on a full range of motion by fully extending your arms at the bottom of the movement and squeezing the triceps at the top.

Variations

Variations include using different attachments like a V-bar or single hand attachment for targeting the triceps in different ways.

Common Mistakes

Common mistakes include using momentum to swing the weight instead of properly controlling the movement, and not fully extending the arms at the top of the movement.

Practical Advice

Focus on keeping your elbows stationary throughout the exercise and squeeze your triceps at the top of the movement for maximum benefit.

Additional Notes

This exercise is effective for building strength and muscle mass in the triceps.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

triceps

Secondary Muscles

forearms