Kneeling cable triceps extension

The kneeling cable triceps extension is a single-joint exercise meant to isolate the triceps muscles using a high pully on a cable stack and a bench. It can also be performed in a tall-kneeling stance from a low pully. It is most commonly used in muscle-building triceps or arm workouts.


  1. Emphasizes stretching the triceps under load, which can increase muscle growth
  2. Cables provide constant tension throughout movement, including at peak contraction
  3. Easy to change weights for dropsets
  4. Stabilizing your elbows against the bench can make it easier to focus on the mind-muscle connection

Kneeling cable triceps extension Images


Kneeling cable triceps extension Instructions

Kneeling cable triceps extension muscle diagram
  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.

Variation: You can also perform this exercise with exercise bands.