Kneeling Cable Triceps Extension
How to do the Kneeling Cable Triceps Extension with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
—
Cable
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.
Log it, see it on your body.
Every Kneeling Cable Triceps Extension set you log feeds Ascend's anatomy heatmap — so your triceps volume is visible at a glance — and counts toward your bodyweight-strength tier.
More triceps exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |